Wide Push-Up
UpdatedWide Push-Ups build upper body strength. Targets chest & shoulders with a wider grip. Great for beginners!
The Wide Push-Up is a compound exercise that mainly works the chest and triceps, with help from the back. No equipment needed: it uses just your bodyweight.
Wide Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Lower Chest (pectoralis minor); Boxer Muscle (serratus anterior)
Wide Push-Up Variations and Alternatives
How to do the Wide Push-Up
Starting Position:
Stand facing a wall or a sturdy horizontal surface.
Position your feet shoulder-width apart.
Place your hands on the wall or surface, with your arms extended. Your hands should be wider than shoulder-width apart.
Body Alignment:
Keep your body straight from head to heels. Avoid arching your back or letting your hips sag.
Engage your core by tightening your abdominal muscles.
Lowering Phase:
Inhale as you bend your elbows and lower your chest towards the wall or surface.
Keep your elbows flared out to the sides.
Lower yourself until your chest is almost touching the wall or surface.
Pushing Phase:
Exhale as you push through your palms to return to the starting position.
Straighten your arms while maintaining your body alignment.
Repetitions:
Aim for 8-12 repetitions to begin with. Rest for 30 seconds and repeat for 2-3 sets.
As you build strength, you can increase the number of repetitions or sets.
Tips:
Keep your movements controlled to avoid injury.
Ensure your head is aligned with your spine throughout the exercise.
If you find the wide push-up challenging, modify by doing it against a wall instead of the floor.
Wide Push-Up FAQs
What muscles does the Wide Push-Up work?
The Wide Push-Up mainly works the chest and triceps, with help from the back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Wide Push-Up?
None. The Wide Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Wide Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Wide Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Wide Push-Up variations and alternatives?
Similar exercises include the Against-Wall Close-Grip Push-Up, Decline Against-Wall Push-Up, Deep Push-Up Hold and Against-Wall Diamond Push-Up.
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