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strength · bodyweight

Wide Push-Up

Bias the chest by widening your hand position.

3 × 8–12 8 minrest 60s

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Included in "Bodyweight Push Day" — 6 guided exercises with a rest timer.

Equipment
bodyweight
Rest
60s between sets
Primary muscles
chest
Also works
shoulders, triceps

How to do it

  1. Set hands 1.5× shoulder-width apart, fingers pointing forward.
  2. Brace core, straight line head to heels.
  3. Lower chest between your hands.
  4. Press up powerfully, squeezing chest.

Form cues

  • ✓Brace core
  • ✓Full range of motion
  • ✓Slow, controlled tempo

Common mistakes

  • ✗Rushing reps
  • ✗Losing tension at the top

Progressions

  • Master form → add reps → progress to harder variation

Workouts that include this

Chest, shoulders, triceps
Bodyweight Push Day
30 min · 6 exercises

More muscle building exercises

Goblet Squat
3–4 × 8–12
Dumbbell Bench Press
3–4 × 8–12
One-Arm Dumbbell Row
3–4 × 8–12 per side
Romanian Deadlift
3–4 × 8–10
All muscle building exercises