Start in a high plank with hands slightly wider than shoulder-width, palms rotated outward, fingers pointing sideways or slightly backward. Keep your body straight from head to heels.
Execution
Lower your chest toward the ground, pause briefly, then push back up to the starting position. Repeat with controlled form.
Equipment required
Nothing
Target muscles
Chest, Triceps
More Detailed Information
Palms-Out Push-Up
How to Do:
Setup
Begin in a high plank position with your hands placed slightly wider than shoulder-width apart. Rotate your hands outward so your palms face away from your body, with fingers pointing sideways or slightly backward. Keep your body in a straight line from head to heels.
Lower Down
Bend your elbows and lower your chest toward the ground while keeping your hands in the palms-out position. Engage your chest, shoulders, and triceps during the movement.
Pause at the Bottom
Briefly pause when your chest is close to the floor, maintaining control and tension in your muscles.
Push Back Up
Press through your palms to return to the starting position, fully extending your arms while maintaining proper form.
Repeat
Perform the desired number of repetitions with controlled movement.
Benefits:
The palms-out push-up is an advanced variation that emphasises the outer chest and shoulder muscles while reducing strain on the wrists. It enhances mobility and flexibility in the shoulders and challenges the stabilising muscles in the upper body. This unique hand placement also engages the forearms and improves overall upper body strength.
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