How to Do Push-Up Wide
Start and end of one clean rep of Push-Up Wide.
Quick facts
| Primary muscle | Chest |
|---|---|
| Secondary muscles | Core, Shoulders, Triceps |
| Equipment | Bodyweight |
| Category | Strength |
How to perform Push-Up Wide
- 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.
- To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
- Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
- After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.
Muscles worked
- Chest (primary): pushes the arms forward and across the body — your horizontal pressing power.
- Core (secondary): braces the trunk and resists twisting to protect the spine.
- Shoulders (secondary): raises and rotates the arms and drives everything overhead.
- Triceps (secondary): straightens the elbow to lock out every press and pushdown.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
Form tips
- Set the shoulder blades down and back and keep them pinned there so the chest, not the front of the shoulders, does the pressing.
- Own the largest range you can control with clean form before you chase extra reps.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Breathe out on the effort and in on the return, keeping one steady rhythm across the set.
Common mistakes
- Flaring the elbows straight out to the sides, which puts the shoulder joint in a weak, vulnerable spot.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Push-Up Wide work?
Push-Up Wide mainly works the chest, with the core, shoulders, triceps helping as secondary movers.
What equipment do I need for Push-Up Wide?
None — Push-Up Wide is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Push-Up Wide?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
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