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.
The Wide Isometric Hold Hand Push-Up is a compound exercise that mainly works the chest and triceps, with help from the back. No equipment needed: it uses just your bodyweight.
Wide Isometric Hold Hand Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Lower Chest (pectoralis minor); Boxer Muscle (serratus anterior)
Wide Isometric Hold Hand Push-Up Variations and Alternatives
How to do the Wide Isometric Hold Hand Push-Up
Isometric Hold Wide Hand Push-Up
Positioning:
Start by getting into a push-up position. Place your hands wider than shoulder-width apart on the floor.
Your feet should be together, and your body should form a straight line from head to heels.
Engage your core by tightening your abdominal muscles.
Movement:
Slowly lower your body towards the ground, keeping your elbows at a 45-degree angle from your sides.
Once you are near the ground, hold the position just above the ground (this is the isometric hold).
Maintain this position for the desired amount of time (start with 10-15 seconds for beginners).
Keep your back straight and your neck neutral – avoid looking up or dropping your head down.
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).
Wide Isometric Hold Hand Push-Up FAQs
What muscles does the Wide Isometric Hold Hand Push-Up work?
The Wide Isometric Hold Hand Push-Up mainly works the chest and triceps, with help from the back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Wide Isometric Hold Hand Push-Up?
None. The Wide Isometric Hold Hand Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Wide Isometric Hold Hand Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Wide Isometric Hold Hand Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Wide Isometric Hold Hand Push-Up variations and alternatives?
Similar exercises include the Deep Push-Up Hold, Isometric Hold Push-Up, Offset Leg Push-Up and Wide Push-Up.
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