Push-ups and presses

Wide push-ups

Kit
No kit
Works
chest · front delts
Also
triceps · abs · upper back

A wide push-up is a standard push-up with the hands set well outside shoulder width. The wider grip shortens the range of motion and shifts more of the load onto the chest and away from the triceps, so it suits anyone who wants to feel the push in the pecs. It works well as a work movement in a circuit, where you keep steady form for the whole effort.

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Form

How to do wide push-ups

  1. 1Set your hands on the floor roughly one and a half shoulder widths apart, level with your upper chest, fingers pointing forward or slightly out. Step your feet back so your body forms a straight line from heels to head.
  2. 2Squeeze your glutes and brace your middle so your hips do not sag or pike up.
  3. 3Bend your elbows and lower your chest towards the floor, letting the elbows travel out at about 45 degrees rather than flaring straight sideways. Breathe in as you descend.
  4. 4Stop when your chest is close to the floor and your upper arms are about level with your shoulders, then press the floor away and breathe out as you rise.
  5. 5Lock out without shrugging and keep the line from heels to head, then start the next descent. Keep the same speed for the whole set rather than rushing early and stalling late.

Watch for

Common mistakes

  • Hands set so wide that the shoulders feel pinched and the range almost disappears.

    Fix: Bring your hands in until they are about one and a half shoulder widths apart, wide enough to load the chest but still able to bend and lower properly.

  • Hips sagging towards the floor as the set goes on.

    Fix: Squeeze your glutes and brace your middle before the first descent, and stop the set when you can no longer hold the straight line.

  • Head dropping to the floor while the chest stays high.

    Fix: Keep your neck neutral and judge depth by your chest, aiming to bring it to the floor rather than your chin.

Variations

Easier and harder

EasierKneeling push-upsNo kit
HarderArcher push-upsNo kit

Sessions

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None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.

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