Wide grip push-ups on the floor

An excellent and simple exercise. If you place your feet on a small support, it will become harder. And if you also put your hands on supports to lower yourself further, it will be even tougher. And if you add weights on your back... )

In general, if you can do a full push-up from the floor at least 15 times, increase the difficulty using the methods described above. With additional weight, this exercise can effectively develop the strength and mass of your chest muscles.

Nuances and mistakes

1. Your legs and back should form a straight line throughout the exercise. You should not raise or lower your hips, arching your back. It may make push-ups easier, but you won't be working your entire body that way.

2. To increase muscle speed qualities (especially relevant for martial artists), you can do push-ups with claps. The simplest option is to clap in front of yourself. A more challenging version is to clap behind your head. The most difficult is to clap behind your back.

3. If you place your hands on supports, you can lower yourself further. The lower you go, the more your chest or triceps will stretch (depending on your focus). This means the exercise will be more effective. Supports can include special push-up handles, blocks, plates, or kettlebells—basically, anything will work.

4. For those who want to bench press more, I recommend positioning your hands while doing push-ups as you would for a bench press. In other words, the technique of push-ups should mimic the technique of bench pressing.

5. With a wide hand placement and elbows spread maximally to the sides, the chest works the hardest. However, the load on the shoulder joints is also at its maximum. Therefore, be cautious with this technique.