Reps Only exercise

Wide Push-up form, muscles worked, and workout tracking

The wide push-up is a bodyweight pressing exercise performed with the hands set well outside shoulder width, shifting emphasis toward the pectoralis major and anterior deltoids while reducing triceps contribution. Lifters use it to bias the chest during bodyweight training blocks, add pressing volume without equipment, or vary the stimulus when standard push-ups have become easy, though the wider hand position demands solid shoulder control.

Wide Push-up illustration

How to do Wide Push-up

  1. 1Set your hands on the floor roughly one and a half times shoulder width apart, fingers angled slightly outward, with your body in a straight line from head to heels.
  2. 2Brace your core and squeeze your glutes so your hips neither sag nor pike during the set.
  3. 3Inhale as you lower your chest toward the floor, letting your elbows track at about 45 to 60 degrees from your torso.
  4. 4Stop when your chest is just above the floor; avoid letting your shoulders shrug toward your ears or your elbows flare fully sideways.
  5. 5Exhale as you press back to the top, feeling the stretch and squeeze across the chest, and lock out without letting your hips drop.

Related exercises

Ab Wheel

Core · Reps Only

Archer Push-up

Chest · Reps Only

Assisted Pistol Squat

Legs · Reps Only

Back Extension

Back · Reps Only

Track Wide Push-up in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.