Description
Wide grip pump to increase pectoral dominance.
01 · Setup
Set up the movement
- Hands wider than shoulders, wrists aligned.
- Sheathed body and low shoulders.
- Elbows under control, without extreme opening.
02 · Execution
Perform the rep
- Descend with control to a comfortable range of motion.
- Keep the torso stable and a constant elbow angle.
- Pushes all the way up without aggressive locking.
Technique cue
Wide controlled grip, without opening the elbows excessively.
Common mistakes- hands too large
- 90 degree cross bends
- loss of body alignment
- bounce down
Safety notes
Risks of poor execution
- Excessive width increases stress on the front of the shoulder.
- The rebound at the bottom increases the pectoral risk.