Push Up M
Description
The push up M is a push up variation with the hands placed wider than shoulder-width and arms angled outward, forming an M shape with the body when viewed from above. The wide hand position emphasizes the outer chest and creates a different stimulus than standard push ups.
Equipment Required
Push Up M Instructions
- Get into a high plank position with hands wider than shoulder-width.
- Angle your hands slightly outward like an M shape.
- Set your feet shoulder-width apart for stability.
- Brace your core hard and squeeze your glutes.
- Lower your chest toward the floor by bending the elbows out to the sides.
- Continue down until your chest nearly touches the floor.
- Press back up by extending your elbows.
- Squeeze your chest at the top.
Push Up M Form & Visual
Push Up M Benefits
- Wide hand position emphasizes outer chest
- Different stimulus than standard push ups
- Builds chest size
- No equipment required
- Useful for breaking through push up plateaus
- Strong chest stretch at the bottom
Push Up M Muscles Worked
- Pectoralis major (outer fibers)
- Anterior deltoid
- Triceps brachii
- Core stabilizers
Push Up M Variations & Alternatives
- Push Up
- Wide Push Up
- Push Up W
- Decline Push Up
