Wide Isometric Hold Hand Push-Up
Build upper body & core strength with this challenging push-up variation! Hold the "down" position to maximize muscle engagement.
Muscle Groups
Primary
Secondary
Instructions
Isometric Hold Wide Hand Push-Up
Positioning:
1. Start by getting into a push-up position. Place your hands wider than shoulder-width apart on the floor.
2. Your feet should be together, and your body should form a straight line from head to heels.
3. Engage your core by tightening your abdominal muscles.
Movement:
1. Slowly lower your body towards the ground, keeping your elbows at a 45-degree angle from your sides.
2. Once you are near the ground, hold the position just above the ground (this is the isometric hold).
3. Maintain this position for the desired amount of time (start with 10-15 seconds for beginners).
4. Keep your back straight and your neck neutral – avoid looking up or dropping your head down.
5. After completing the hold, push back up to the starting position.
Tips:
- Breathe steadily while holding the position.
- Ensure that your hands are firmly planted on the ground and your body is stable.
- If this is too challenging, you can perform the exercise with your knees on the ground (knee push-up variation).