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Wide Push-Ups 8s · no sound

Wide Push-Ups

A floor push-up from a low front angle with the hands set very wide, about one and a half to two shoulder-widths apart.

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

  1. Set both hands on the floor much wider than the shoulders, fingers forward and slightly out.
  2. Walk the feet back until the body is a straight line from head to heels on the balls of the feet.
  3. Lock the elbows at the top and look down so the head stays in line with the spine.
  4. Lower the chest toward the floor by bending the elbows out about forty-five degrees.
  5. Pause near the bottom without letting the hips sag or pike.
  6. Press the floor away until the elbows straighten, then repeat.

Common mistakes

  • Flaring the elbows into a T, which dumps load into the shoulder joint.
  • Letting the hips sag or pike so the plank the chest presses from disappears.
  • Planting the hands so wide that the chest cannot reach a useful depth.
  • Craning the neck toward the camera instead of keeping the head in line with the spine.

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

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