Push-Up Wide

How to do the Push-Up Wide

1. With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
2. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
3. Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
4. After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.

Muscles worked

Role	Muscles
Primary	chest
Secondary	abs, shoulders, triceps
Equipment	no equipment
Difficulty	beginner
Type	compound

Train the same muscles a different way

6 alternatives for the same chest, with and without kit.

Bench Press - With Bands Resistance Bands Alternating Floor Press Kettlebell Bent-Arm Dumbbell Pullover Dumbbell Decline Dumbbell Bench Press Dumbbell Dumbbell Bench Press Dumbbell Dumbbell Bench Press with Neutral Grip Dumbbell

Superset the Push-Up Wide with

Opposing lats and middle back work — alternate sets without extra rest.

Chin-Up lats Inverted Row middle back Pullups lats V-Bar Pullup lats

Common questions

What muscles does the Push-Up Wide work?

The Push-Up Wide primarily works the chest, with the abs, shoulders, and triceps as secondary movers. Alternating Floor Press, Incline Push-Up Medium, and Incline Push-Up Reverse Grip train the same muscle, across 11 equipment types.

What equipment do you need for the Push-Up Wide?

None — the Push-Up Wide is bodyweight, so it works at home, in a hotel room or outdoors. Alternating Floor Press and Incline Push-Up Medium also need nothing.

Is the Push-Up Wide suitable for beginners?

Yes, the Push-Up Wide is rated beginner. 22 harder options for the same muscle are catalogued.

Where should the Push-Up Wide go in a workout?

Early — the Push-Up Wide is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Chin-Up and Inverted Row later.

Similar exercises

Alternating Floor Press Kettlebell Incline Push-Up Medium Bodyweight Incline Push-Up Reverse Grip Bodyweight Incline Push-Up Wide Bodyweight Isometric Wipers Bodyweight Push Up to Side Plank Bodyweight