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Delts Exercises

Wide-Hands Pushup

The wide-hands pushup strengthens the chest, shoulders, and triceps. The wider hand positioning emphasizes the demand on the chest and shoulders more than the standard pushup.

Instructions

  1. 12_A
    Get in the standard pushup position with hands and feet wider than shoulder-width apart. Elbows should be completely locked out and body in a straight line from head to feet.
  2. Wide-Hands Pushup
    Brace core and slowly lower chest to the ground, pausing for two seconds just above the ground. Engage your pecs and triceps to push back up to the starting position.

Trainer’s Tips

  • Do not let the elbows flare out. Keep the elbows close to your sides throughout.
  • Keep the core tight and back flat throughout the movement.

Advanced variations

Routines with this exercise

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