Wide grip push-ups from a bench

This is an excellent exercise for women and for those who have not yet learned to do push-ups on the floor. Additionally, it effectively targets the upper chest. You should aim to touch the edge of the bench with your chest.

Moreover, not only a bench but any elevated surface will suffice. You can also perform push-ups from your knees (all of these variations are shown in the video below).

Nuances and Mistakes

1. The higher the bench (or any elevation), the easier the push-ups will be. Choose a height that allows you to perform at least 8 repetitions while ensuring your chest touches the bench.

2. Your legs and back should form a straight line. Do not let your pelvis drop down or stick up; this will reduce the effectiveness of the exercise, as you will not be working your entire body.

3. When lowering, your elbows should not flare completely out to the sides. They should go out to the sides and backward. This is safer for your ligaments.

4. Do not completely drop onto the bench. Just lightly touch it with your chest before pressing back up.

5. If you find it difficult to push up from the bench, try doing push-ups from your knees. Position yourself on your knees in front of the bench and then perform the push-ups.

6. If you can perform 15-20 repetitions on the bench, you can transition to doing push-ups on the floor. I think you should be able to do 8-10 repetitions.