Push-Up Wide
How to do the Push-Up Wide with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Chest
Abs, Shoulders, Triceps
Body Only
How to do the Push-Up Wide
- 1
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.
- 2
To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
- 3
Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
- 4
After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.
Log it, see it on your body.
Every Push-Up Wide set you log feeds Ascend's anatomy heatmap, so your chest volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Push-Up Wide fits
The Push-Up Wide shows up in training built around a specific goal. See how it fits:
More chest exercises
Push-Up Wide: common questions
What muscles does the Push-Up Wide work?
The Push-Up Wide primarily works the Chest. It also recruits the Abs, Shoulders and Triceps as supporting muscles.
Is the Push-Up Wide suitable for beginners?
Yes. The Push-Up Wide is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Push-Up Wide?
None. The Push-Up Wide is a bodyweight exercise, so you can do it without any equipment.
Is the Push-Up Wide a compound or isolation exercise?
The Push-Up Wide is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Push-Up Wide with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Push-Up Wide sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |