Incline Push-Up Wide

Incline Push-Up Wide is a beginner-level compound in the strength category that primarily works the chest. It also recruits the abs, shoulders and triceps. It is performed with bodyweight.

How to do it

1. 1Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
2. 2Place your hands on the bar, with your hands wider than shoulder width.
3. 3Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
4. 4Keeping your body straight, lower your chest to the bar by bending the arms.
5. 5Return to the starting position by extending the elbows, pressing yourself back up.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.