Muscles Worked
Learn more in the Chest training guide →
Primary
Chest
Secondary
Front Delts
Highlighted muscles
How To Perform
- 1 Place hands wider than shoulder-width — roughly 1.5x shoulder width.
- 2 Maintain a straight body line from head to heels.
- 3 Lower to the floor with elbows travelling outward.
- 4 Press back up to full extension.
Form Cues
- ✓ A wider grip creates more chest stretch at the bottom.
- ✓ Keep elbows from going completely perpendicular to the body.
Common Mistakes
- ✗ Going so wide that there is wrist or shoulder strain.
- ✗ Partial range of motion.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Wide Push-Up, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Wide Push-Up? These alternatives target the same muscles:
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Where This Exercise Fits
FAQ
How many sets of Wide Push-Up should I do?
3 sets of 10–20 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for chest. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Wide Push-Up target?
Wide Push-Up primarily targets the Chest. Secondary muscles include Front Delts.
Is Wide Push-Up good for beginners?
Wide Push-Up is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Wide Push-Up, 60 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.