Push-Up Wide

Also called wide push-up, wide grip push up and wide pushup.

Works

Chest, plus abs, shoulders and triceps

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. 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.

1. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
2. Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
3. After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.

Cues

• Hands wider than the shoulders.
• Body straight, glutes tight.
• Chest to just above the floor.
• Press up, pause 1 second.

Common mistakes

• Hips sagging.
• Head dropping first.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Harder

Easier

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