LiftSetsLiftSets / Exercises / Push-Up Wide
Push-Up Wide
Works the chest. Helped by the abdominals, shoulders and triceps.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
chestabdominalsshoulderstriceps
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Body only |
|---|---|
| Level | Beginner |
What to think about
- Body in one line from head to heels.
- Elbows about 45 degrees from your sides.
- Chest to just off the floor, then press to straight arms.
How to do it
- 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.
Other exercises for the chest
- Alternating Floor Press
- Barbell Bench Press - Medium Grip
- Barbell Incline Bench Press - Medium Grip
- Bent-Arm Dumbbell Pullover
- Butterfly
- Cable Crossover
- Decline Barbell Bench Press
- Decline Dumbbell Bench Press
Track it in LiftSets
Log Push-Up Wide with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store