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Incline Push-Up Wide

Performed on an incline bench to bias the upper portion of the muscle, this variation primarily targets your Chest, with support from Abdominals, Shoulders, Triceps. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Compound · Push

Primary muscles: Chest Secondary muscles: Abdominals, Shoulders, Triceps

How to perform Incline Push-Up Wide

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

Frequently asked questions

Which specific muscles does the wide grip incline push-up target?

This variation emphasizes the outer fibers of the pectoralis major. The incline angle shifts more load to the lower chest while the wide hand placement increases horizontal adduction demands.

How should I position my hands for the best results?

Place your hands on an elevated surface significantly wider than shoulder-width apart. Ensure your elbows flare slightly outward but remain at a 45 to 60-degree angle from your torso to protect the shoulder joints.

What is a common form mistake to avoid during this movement?

Avoid allowing the hips to sag or the lower back to arch, which reduces core engagement. Maintain a straight line from your head to your heels throughout the entire range of motion.

How can beginners make this exercise easier to perform?

Increase the height of the incline surface, such as using a tall bench or a sturdy table. A higher incline reduces the percentage of bodyweight you must lift, making the movement more manageable.

What is the recommended set and rep range for building chest endurance?

Perform 3 to 4 sets of 12 to 20 repetitions with 60 seconds of rest between sets. Focus on a controlled eccentric phase to maximize time under tension for the pectoral muscles.

Sample sets & reps for Incline Push-Up Wide

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Around The Worlds — dumbbell
  • Barbell Bench Press - Medium Grip — barbell
  • Barbell Guillotine Bench Press — barbell
  • Barbell Incline Bench Press - Medium Grip — barbell

See all Chest exercises →

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