Push-Up Wide

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. 1With 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. 2To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
3. 3Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
4. 4After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.

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.
• •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.