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Push-Up Wide

ChestBodyweightBeginnerCompound
Push-Up Wide — start position
Start
Push-Up Wide — finish position
Finish
Muscles worked
PrimaryChest
SecondaryAbs, Shoulders, Triceps

How to do it

  1. 01

    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.

  2. 02

    To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.

  3. 03

    Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.

  4. 04

    After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.

In the app

Push-Up Wide needs no kit, so it appears whenever the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

Same pattern, with kit

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With bodyweight
With dumbbell
With machine

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