Wide Grip Push Up — Analisis Teknik

Excessive Elbow Flare

Flaring elbows out to 90 degrees places significant stress on the shoulder joint capsule and rotator cuff tendons, increasing the risk of impingement and anterior shoulder pain. This reduces pectoral activation.

Insufficient Depth

Not lowering your chest close enough to the floor (typically within a fist's distance) limits the range of motion, significantly reducing the stretch and contraction of the pectoralis major, thus diminishing muscle growth and strength gains.

Sagging Hips (Worm Push Up)

Allowing your hips to drop towards the floor creates an excessive lumbar extension, placing undue strain on the lower back and disengaging the core muscles. This indicates a lack of full-body tension.