Push-Up Wide
The Push-Up Wide 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
Primary muscles: Chest Secondary muscles: Abdominals, Shoulders, Triceps
How to perform Push-Up Wide
- Step 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.
- Step 2. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
- Step 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.
- Step 4. After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.
Frequently asked questions
How does the wide push-up differ from the standard version?
The wide hand placement increases the horizontal adduction demand, placing greater mechanical tension on the pectoralis major while reducing triceps involvement.
What is a common form mistake to avoid during wide push-ups?
Avoid excessively flaring the elbows at a ninety-degree angle to the torso. Keeping the elbows tucked at roughly forty-five to sixty degrees protects the shoulder joint from impingement.
How can beginners scale the wide push-up for easier execution?
Perform the movement with knees on the floor or hands elevated on a bench to reduce the percentage of bodyweight being lifted. This allows for proper chest engagement without compromising spinal alignment.
What is the ideal set and rep range for building chest endurance?
Aim for three to four sets of fifteen to twenty-five repetitions with controlled eccentrics. Focus on maintaining a rigid core and full range of motion to maximize time under tension.
Where should the hands be positioned for optimal chest activation?
Place hands roughly six to twelve inches wider than shoulder-width apart. Ensure the palms are flat and fingers are pointed slightly outward or forward to maintain wrist comfort.
Sample sets & reps for 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
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