GymPlan AIPush-Up Wide
Push-Up Wide is a beginner compound bodyweight exercise that mainly works your chest, with help from your abs, shoulders and triceps.
How to do the push-up wide
- 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.
- To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
- Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
- After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.
Muscles worked
Sets and reps
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
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What muscles does the push-up wide work?
It mainly works your chest; your abs, shoulders and triceps assist.
How many sets and reps of push-up wide should I do?
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
Is the push-up wide good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.