Push-Up Wide
The 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 Push-Up Wide
- 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.
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.
Similar Exercises
Frequently Asked Questions
What muscles does the Push-Up Wide work?
The Push-Up Wide primarily works the Chest. Secondary muscles include the Abdominals, Shoulders, Triceps, which assist during the movement.
Is the Push-Up Wide good for beginners?
Yes, the Push-Up Wide is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Push-Up Wide?
You need no equipment — just your bodyweight to perform the 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.