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Incline Push-Up Wide 7s · no sound

Incline Push-Up Wide

An incline push-up with the hands set outside shoulder width on a bench, biasing the press toward the chest.

Primary muscle
Chest
Equipment
Bodyweight
Difficulty
Beginner
Movement
Push
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How to do it

  1. Place the hands on a bench outside shoulder width, fingers pointing forward.
  2. Walk the feet back until the body is a straight line from head to heels.
  3. Brace the trunk and squeeze the glutes so the hips do not sag.
  4. Lower the chest toward the bench by unlocking the elbows.
  5. Stop when the chest is close to the pad, arms in an arrow rather than a T.
  6. Press the bench away until the elbows straighten, then repeat.

Common mistakes

  • Letting the arms form a T at the bottom, which loads the shoulders over the chest.
  • Allowing the hips to sag or pike, which breaks the plank the chest should press from.
  • Setting the hands so wide that range of motion collapses.
  • Choosing a bench so high that the press barely loads the arms.

Muscles worked

Primary
Chest
Secondary
AbsFront DeltsTriceps

Same movement, other equipment

Cable Bench Press Beginner Cable Bench Press Chest Cable Machine Cable Chest Press Beginner Cable Chest Press Chest Cable Machine Cable Decline Bench Press Beginner Cable Decline Bench Press Chest Cable Machine Cable Incline Bench Press Beginner Cable Incline Bench Press Chest Cable Machine

Similar exercises

Archer Push-Up Advanced Archer Push-Up Chest Bodyweight Bodyweight Elevated Push Up Intermediate Bodyweight Elevated Push Up Chest Bodyweight Bodyweight Knee Push Ups Beginner Bodyweight Knee Push Ups Chest Bodyweight Decline Push Up Beginner Decline Push Up Chest Bodyweight Incline Dumbbell Flyes With A Twist Intermediate Incline Dumbbell Flyes With A Twist Chest Bodyweight

Good to know

What muscles does the Incline Push-Up Wide work?
Mainly the chest. It also works the abs, front delts and triceps.
What equipment do you need for the Incline Push-Up Wide?
None. It is a bodyweight exercise.
Is the Incline Push-Up Wide good for beginners?
GymVim rates it beginner.

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