Chest / Beginner / Compound (multi-joint)

Push-Up Wide

A bodyweight exercise for the chest, with the abs, front delts and triceps assisting.

At a glance

Primary

Chest

Secondary

Abs, Front delts, Triceps, Serratus anterior

Equipment

Bodyweight

Movement pattern

Horizontal push

Level

Beginner

Type

Chest, Compound (multi-joint)

Loads the wrist. Use a load you can control and skip it if it causes pain.

How to do it

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

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