Wide Push Up: How-to, Tips & More
The Wide Push Up is a beginner compound exercise for your chest. You do it with bodyweight. It is a good fit when your goal is muscle growth.
Besides the chest, it also works your triceps, shoulders and core, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Triceps
Secondary
Shoulders
Secondary
Core
Secondary
How to do the Wide Push Up
- Start in a push-up position with your hands wider than your shoulders.
- Lower your chest to the floor.
- Push back up until your arms are straight.
- Keep your body in a straight line.
Wide Push Up tips
- Too wide strains the shoulders. Hands about one and a half shoulder widths apart.
Sets and reps
Most lifters do well with 10 to 25 reps per set, and 10 to 25 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Compound
Wide Push Up alternatives
More chest exercises
Band Chest Fly
Resistance band
Band Chest Press
Resistance band
Band Resisted Push Up
Resistance band
Barbell Bench Press
Barbell
Barbell Floor Press
Barbell
Chest Dips
Dip bars
Frequently asked questions
What muscles does the Wide Push Up work?
The Wide Push Up mainly works your chest, with help from your triceps, shoulders and core.
How many sets and reps should I do?
A good starting point is 10 to 25 reps per set, and many lifters get the best results between 10 to 25 reps. Use a weight that leaves one or two reps in reserve.
Is the Wide Push Up good for beginners?
Yes. The Wide Push Up is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Wide Push Up?
You need bodyweight.
Add Wide Push Up to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon