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Push-Up Wide 5s · no sound

Push-Up Wide

A floor push-up with the hands set outside the shoulders, biasing the press toward the chest through a deeper stretch at the bottom.

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

  1. Get on all fours with the hands set wider than the shoulders and the toes tucked.
  2. Straighten both legs into a high plank so the body makes one line from head to heels.
  3. Look at the floor, lock the elbows, and brace the trunk before you lower.
  4. Bend the elbows and let the chest drop while the shoulder blades slide on the ribcage.
  5. Stop when the upper arms sit about even with the floor or the chest is close to the ground.
  6. Push the floor away until the elbows straighten and the chest returns to the start.

Common mistakes

  • Letting the arms form a T at the bottom instead of an arrow, which loads the shoulders.
  • Letting the hips sag because the trunk was never braced before the first repetition.
  • Setting the hands as wide as they will go, which cuts range and opens the shoulders further.
  • Stopping short at the top instead of pushing through and letting the shoulder blades move.

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

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Good to know

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

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