Wide Grip Push-up
Wide grip push-up er en kropsvægtsøvelse, der målretter brystet med øget fokus på de ydre brystmuskler. Den bredere håndstilling mindsker triceps-aktiveringen og belaster brystet mere, hvilket gør det til en effektiv variation til at opbygge brystbredde og styrke.
Sådan gør du
- Start i en push-up position med hænderne placeret betydeligt bredere end skulderbredde.
- Hold fingrene pegende fremad eller let udad, og hold kroppen i en ret linje fra hoved til hæle.
- Sænk brystet mod gulvet ved at bøje albuerne udad.
- Hold en kort pause, lige før brystet rører gulvet, og pres dig derefter tilbage til startpositionen.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Place hands wider than your shoulders with fingers pointing forward or slightly outward.
- Engage your core and squeeze your glutes to keep your body in a straight line.
- Lower your chest smoothly toward the floor by bending your elbows outward.
- Pause briefly at the bottom before pressing firmly back up to the start.
Vejrtrækning: Inhale as you lower your body toward the floor, and exhale steadily as you press back up to the starting position.
Almindelige fejl
- Flaring elbows too wide, which can place unnecessary stress on the shoulder joints.
- Sagging hips, which strains the lower back and reduces core activation.
- Not lowering down far enough, which limits the full range of motion for the chest.
Aktiverede muskler
Primære: bryst. Sekundære: skuldre, overarme, mavemuskler.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 8–12 reps, rest 60 s
Tab dig
3 sets × 10–15 reps, rest 60 s
Opbyg muskelmasse
3–4 sets × 8–12 reps, rest 90 s
Lettere, sværere og alternativer
Gør den lettere
Gør den sværere
Alternativer
Pas på, hvis…
- If you feel sharp pain in your shoulders or wrists, ease off and choose a gentler movement.
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Are wide grip push ups harder than standard push ups?
They shift more of the workload away from the triceps and onto the chest muscles, which can make them feel different or slightly more challenging depending on your upper body strength.
How wide should my hands be?
A good rule of thumb is to place your hands about one to two hand-widths outside of your standard shoulder-width push-up position.
What if I feel this in my shoulders instead of my chest?
If you feel discomfort in your shoulders, try bringing your hands slightly closer together or angling your elbows backward at a 45-degree angle rather than flaring them straight out.