Push-Up Wide
A beginner compound strength exercise that works the chest, needing no equipment.
Starting position
End position
How to Do Push-Up Wide
- 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.
- To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
- Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
- After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.
Muscles Worked
Alternatives to Push-Up Wide
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Push-Ups
The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.
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2
Decline Push-Up
A beginner compound strength exercise that works the chest.
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3
Suspended Push-Up
A beginner compound strength exercise that works the chest.
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4
Incline Push-Up Medium
A beginner compound strength exercise that works the chest, needing no equipment.
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5
Incline Push-Up Reverse Grip
A beginner compound strength exercise that works the chest, needing no equipment.
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6
Incline Push-Up Wide
A beginner compound strength exercise that works the chest, needing no equipment.
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7
Push Up to Side Plank
A beginner compound strength exercise that works the chest, needing no equipment.
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8
Incline Push-Up
A beginner compound strength exercise that works the chest, needing no equipment.
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9
Push-Ups With Feet Elevated
A beginner compound strength exercise that works the chest, needing no equipment.
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10
Push-Ups With Feet On An Exercise Ball
An intermediate compound strength exercise that works the chest, using an exercise ball.
Frequently Asked Questions
What muscles do push-up wide work?
Push-Up Wide primarily works the chest. The abs, shoulders and triceps assist as secondary muscles.
What equipment do I need for push-up wide?
None. Push-Up Wide is a bodyweight movement you can do anywhere you have floor space.
Push-Up Wide: is it suitable for beginners?
Yes. Push-Up Wide is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of push-up wide?
Push-Ups, Decline Push-Up, Suspended Push-Up train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my push-up wide reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; push-up wide can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Push-Up Wide with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.