Bodyweight Training

Wide Push-Up exercise

The wide push-up is a variation of the traditional push-up that emphasizes the chest muscles more by placing the hands wider than shoulder-width apart. This positioning reduces the involvement of the triceps and increases the stretch and activation of the pectoral muscles. It’s an effective bodyweight movement for building upper body strength and muscle definition, particularly in the chest and front shoulders.

Wide Push-Up exercise demonstration

How to perform Wide Push-Up

  1. Start in a high plank position with your hands placed wider than shoulder-width apart.
  2. Keep your body in a straight line from head to heels, engaging your core and glutes.
  3. Bend your elbows to lower your chest toward the ground, keeping your elbows flared out to the sides.
  4. Lower yourself until your chest is just above the floor, maintaining control throughout the movement.
  5. Push through your palms to straighten your arms and return to the starting position.
  6. Avoid letting your hips sag or your back arch; maintain a solid plank.
  7. Repeat for the desired number of reps.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

Reconnecting Hang tight. If this session expired, the page will refresh automatically.