A Typical Session
23 Min
Warm-up
4m
Main Set
14m
Finisher
5m
8 kcal
/ min (est.)
3 Ă— 12
sets Ă— reps
Why this exercise
Difficulty: Intermediate
Emphasizes the outer chest and shoulder activation by increasing the hand placement width.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
45s
How to Perform
- 1.Start in a plank position with hands wider than shoulder-width apart.
- 2.Lower your chest until it’s just above the floor.
- 3.Push back up while squeezing your chest at the top.
- 4.Keep your body straight throughout the movement.
Pro Tips
- •Focus on controlled reps to prevent shoulder strain.
- •Don’t lock out your elbows completely.
- •Maintain even pressure through both palms.
Equipment
None
Safety
If shoulder discomfort occurs, reduce hand width or revert to standard push-ups.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.