Incline Push-Up Wide
The Incline Push-Up Wide is a beginner compound movement that activates 4 muscle groups simultaneously. It primarily targets the Chest, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The abdominals and shoulders and triceps assist as stabilizers throughout the range of motion.
How to Incline Push-Up Wide
- 1
Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
- 2
Place your hands on the bar, with your hands wider than shoulder width.
- 3
Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
- 4
Keeping your body straight, lower your chest to the bar by bending the arms.
- 5
Return to the starting position by extending the elbows, pressing yourself back up.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Incline Push-Up Wide work?
The Incline Push-Up Wide primarily works the Chest. Secondary muscles include the Abdominals, Shoulders, Triceps, which assist during the movement.
Is the Incline Push-Up Wide good for beginners?
Yes, the Incline Push-Up Wide is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Incline Push-Up Wide?
You need no equipment — just your bodyweight to perform the Incline Push-Up Wide. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.