Chest
Wide Push-Up
A powerful bodyweight variation designed to isolate the outer chest and enhance upper body width.
How to perform.
Follow the sequence — setup is half the lift.
Begin in a high plank position with your hands placed approximately six inches wider than shoulder-width apart.
Rotate your hands slightly outward to reduce stress on your wrist and elbow joints.
Engage your core and glutes to maintain a straight line from your head to your heels.
Lower your body slowly by bending your elbows until your chest is just above the floor.
Pause briefly at the bottom of the movement while maintaining tension in your pectorals.
Press through your palms to return to the starting position without locking your elbows at the top.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring the elbows out at a 90-degree angle which increases shoulder impingement risk.
- Allowing the hips to sag or the lower back to arch during the descent.
- Shortening the range of motion by not lowering the chest close enough to the floor.
- Positioning the hands too far forward rather than directly in line with the chest.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.