Strength

Push-Up Wide

The push-up wide is a beginner strength exercise for your chest, using just your body weight.

Main muscles
Chest
Also works
Abs, Shoulders, Triceps
Equipment
Body weight
Level
Beginner
Push-Up Wide, starting position
Start
Push-Up Wide, end position
Finish

How to do it

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

Alternatives to the push-up wide

Push-up Body weight Decline Push-Up Body weight Cable fly Cable stack Chest press machine Chest press machine Dumbbell bench press Dumbbells, Flat bench Dumbbell floor press Dumbbells