Perform a wide hand-placement horizontal press from the hands and toes that emphasizes the chest muscles. Keep the body rigid and move through a full elbow bend and extension.
How to do the Wide Push Up#
- Place your hands wider than shoulder width and extend your legs so your body forms a straight line from head to heels.
- Brace your core and glutes to prevent the hips from sagging or rising.
- Bend your elbows and lower your chest toward the floor until your chest is near the ground.
- Drive through your hands to straighten your arms and return to the starting position while maintaining a neutral neck.
- Repeat with controlled tempo and steady breathing.
Muscles worked#
- Primary: Chest (Pectoralis Major)
- Secondary: Front delts (Anterior Deltoid), Triceps (Triceps Brachii), Abs (Rectus Abdominis)
Common mistakes#
- Hips sagging or drooping during the descent.
- Raising the hips or bending at the waist instead of keeping a straight line.
- Placing hands too far forward, which shifts load to the shoulders.
- Failing to lower the chest near the floor and doing partial reps.
