Wide Push-Up
A push-up variation with hands placed wider than shoulder-width, placing greater emphasis on the chest muscles.
Important: You Can't "Spot Reduce" Fat
This exercise strengthens Chest (Pectoralis Major), but fat loss happens holistically across your entire body through consistent training and nutrition. You cannot target fat loss in specific areas. The key is full-body balanced training combined with a sustainable calorie deficit. This is how your body naturally reduces fat over time.
How to Do It
- 1Start in plank position with hands wider than shoulders
- 2Place hands 6-12 inches wider than standard push-up
- 3Keep body in straight line from head to heels
- 4Lower chest toward floor by bending elbows
- 5Elbows will naturally flare out more than standard push-up
- 6Go until chest is 1-2 inches from floor
- 7Push back up, focusing on squeezing chest
- 8Keep core engaged throughout
Common Mistakes to Avoid
Make It Easier
- Incline wide push-up
- Knee wide push-up
- Reduced range
Make It Harder
- Decline wide push-up
- Pause at bottom
- Explosive wide push-up
Why This Matters for Busy Parents
As a busy parent, you need exercises that deliver results without requiring gym memberships, expensive equipment, or hours of your day. The wide push-up is perfect because:
- No equipment needed - do it at home, anytime, anywhere
- Time-efficient - takes just 2 minutes per set
- Builds real strength - targets chest (pectoralis major) for functional fitness
- Quiet enough - won't wake sleeping kids or bother neighbors
- Small space - requires minimal room
Remember: consistent, sustainable training is better than sporadic intense sessions. Focus on form, build gradually, and trust the process.