Wide grip push up

Chest

🔧 no equipment ↕ Push 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Plank, hands wider than shoulders. Straight head-heels, core/glutes tight. Bend elbows out, lower chest near floor (90° elbows). Press palms to extend arms. Repeat form-perfect.

Muscles Worked

Pectoralis major

Secondary: Triceps, Front delt

Tips

Hands wider than shoulders (chest target). Straight line head-heels, core tight. Controlled descent (no chest touch); breathe in down/out up. Knees if needed, build to full.

Similar exercises

Wide hand push up Chest · 🔧 no equipment 3/10 Close grip push up Chest, Upper arms · 🔧 no equipment 4/10 Dumbbell close grip push up Chest, Shoulders · 🔧 Dumbbells 4/10 Reverse grip push up Upper arms · 🔧 no equipment 3/10 Incline close grip push up Chest, Shoulders, Upper arms · 🔧 no equipment 2/10 Lateral push up Chest, Shoulders, Upper arms · 🔧 no equipment 4/10 Close grip knee push up Chest, Shoulders, Upper arms · 🔧 no equipment 2/10 Kneeling wide push up Chest · 🔧 no equipment 2/10

Feedback

Found a bug or have an idea?

MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.