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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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).
Alternative Exercises
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