Exercise

Push-Up Wide

Also known as: wide pushup, wide grip pushup, wide hands pushup, wide arm push up, wide hand push up

Push-Up Wide is a compound exercise for the chest. Main target: middle chest. Also works: upper abs, anterior deltoid and triceps lateral head. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Middle chest

Secondary

Upper abs Anterior deltoid Triceps lateral head

How to do it

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.