The Wide Push Up targets shoulders, chest, and arms, by placing hands wider than shoulder-width. This variation of the classic push-up builds upper body strength, emphasizing on chest muscles.
Get in a plank position on the floor, hands positioned slightly wider than your shoulders.
2
Bend your elbows and begin lowering your body until your chest nearly touches the floor. Make sure to keep your body straight and do not let your back sag or hips hike up during this step.
3
Pause at the bottom of your push up, then push your body back up to the start position.
4
Make sure to avoid locking your elbows at the top of the movement, keeping them slightly bent.
5
Repeat for the desired number of reps.
Get in a plank position on the floor, hands positioned slightly wider than your shoulders.
Bend your elbows and begin lowering your body until your chest nearly touches the floor. Make sure to keep your body straight and do not let your back sag or hips hike up during this step.
Pause at the bottom of your push up, then push your body back up to the start position.
Make sure to avoid locking your elbows at the top of the movement, keeping them slightly bent.
Repeat for the desired number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
