Wide Push-Up
The Wide Push-Up primarily works the Pectoralis Major (Clavicular), Pectoralis Major (Sternal), with secondary activation of the Anterior Deltoid, Triceps (Long Head) and stabilizer support from the Rectus Abdominis, Serratus Anterior, Transverse Abdominis. It is a bodyweight compound exercise at beginner difficulty.
The Wide Push-Up is a beginner compound exercise requiring no equipment, following a horizontal push movement pattern. It primarily targets the Pectoralis Major (Clavicular), Pectoralis Major (Sternal), with secondary engagement of the Anterior Deltoid, Triceps (Long Head). This is a bilateral pushing movement, meaning both sides work together to generate force.
Push-up performed with hands placed wider than shoulder-width emphasizing chest.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Clavicular), Pectoralis Major (Sternal) |
| Secondary | Anterior Deltoid, Triceps (Long Head) |
Muscles Worked
The Pectoralis Major (Clavicular), and Pectoralis Major (Sternal) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Anterior Deltoid, and Triceps (Long Head) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Abdominis, Serratus Anterior, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Pectoralis Major (Clavicular) (chest)
- Primary Muscle Pectoralis Major (Sternal) (chest)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Position body with proper alignment.
Execution
- Press weight forward and away from chest until arms are extended.
- Return to starting position under control.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Pectoralis Major (Sternal), Pectoralis Major (Clavicular).
Tips & Common Mistakes
- Brace your core and keep your feet flat for a stable base throughout the movement.
- Control the descent — don't let the weight drop or bounce at the bottom.
- Keep your elbows at roughly 45–75° from your torso to protect your shoulder joints.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Pectoralis Major (Clavicular), Pectoralis Major (Sternal)) and can be substituted based on your equipment or variation preferences.
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