Wide Hand Push-up

pectoralschestbody weight

Matutunan kung paano gawin ang Wide Hand Push-up nang may tamang form at technique. Ang body weight exercise na ito ay pangunahing nagta-target sa iyong Pectorals, na may secondary emphasis sa Triceps, Shoulders.

Wide Hand Push-up exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Wide Hand Push-up

Sundin ang mga hakbang na ito para maisagawa ang Wide Hand Push-up nang may tamang form:

  1. 1Magsimula sa mataas na plank na posisyon na may mga kamay na mas malawak kaysa sa pagitan ng mga balikat.
  2. 2Panatilihing tuwid ang katawan mula ulo hanggang paa.
  3. 3Ibaba ang dibdib patungo sa sahig sa pamamagitan ng pag-tukod ng mga siko, pinapanatiling malapit sa mga tabi ng katawan.
  4. 4Itulak sa pamamagitan ng mga palad para i-extend ang mga braso at bumalik sa simula.
  5. 5Ulitin sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Wide Hand Push-up

Primary

pectorals

Secondary

tricepsshoulders

Exercise Details

Equipment
body weight
Body Part
chest
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Wide Hand Push-up?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Chest Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Mga Kaugnay na Exercises

chest dip sa straight bar exercise demonstration na nagpapakita ng tamang form

chest dip sa straight bar

pectoralsbody weight
full planche push-up exercise demonstration na nagpapakita ng tamang form

full planche push-up

pectoralsbody weight
suspended push-up exercise demonstration na nagpapakita ng tamang form

suspended push-up

pectoralsbody weight
wide-grip chest dip sa mataas na parallel bars exercise demonstration na nagpapakita ng tamang form

wide-grip chest dip sa mataas na parallel bars

pectoralsbody weight
isang kamay na push-up exercise demonstration na nagpapakita ng tamang form

isang kamay na push-up

pectoralsbody weight
plyo push-up exercise demonstration na nagpapakita ng tamang form

plyo push-up

pectoralsbody weight

Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Wide Hand Push-up?

Ang Wide Hand Push-up ay pangunahing nagta-target sa iyong Pectorals. Ang mga secondary muscles na ginagamit ay kabilang ang Triceps, Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong chest.

Kailangan ba ng equipment para sa Wide Hand Push-up?

Hindi. Ang Wide Hand Push-up ay isang bodyweight exercise na hindi nangangailangan ng equipment. Maaari mo itong gawin kahit saan na may sapat na espasyo.

Paano ko maisasagawa ang Wide Hand Push-up nang may tamang form?

Simulan sa pamamagitan ng Magsimula sa mataas na plank na posisyon na may mga kamay na mas malawak kaysa sa pagitan ng mga balikat. Panatilihing tuwid ang katawan mula ulo hanggang paa. Ibaba ang dibdib patungo sa sahig sa pamamagitan ng pag-tukod ng mga siko, pinapanatiling malapit sa mga tabi ng katawan. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Wide Hand Push-up?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Wide Hand Push-up?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Wide Hand Push-up best for?

The Wide Hand Push-up fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.

I-track ang Wide Hand Push-up sa Cora

Gumagawa ang Cora ng AI-powered workout plans na umaangkop sa iyong recovery. Mag-log ng exercises, i-track ang progress, at kumuha ng personalized coaching.

I-download ang Cora para sa iOS