Push-Up Wide

A beginner strength exercise for the chest, done with just your bodyweight.

Main muscles: Chest
Also works: Abs, Shoulders and Triceps
Equipment: Bodyweight
Level: Beginner
Type: Compound

How to do the 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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Push-Up Wide

Questions

What muscles does the Push-Up Wide work?

Mainly the chest, with the abs, shoulders and triceps helping.

Is the Push-Up Wide good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Push-Up Wide?

Good alternatives that train the chest: Decline Push-Up, Incline Push-Up, Incline Push-Up Medium or Incline Push-Up Reverse Grip.

How many sets and reps of the Push-Up Wide should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).