Wide Push-Up
Learn how to do Wide Push-Up with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Wide Push-Up is a No equipment exercise that primarily targets the Chest, with secondary activation of the Shoulders, Triceps. It has a MET value of 4.5, meaning a 70 kg person burns approximately 158 calories in a 30-minute session.
How to Do Wide Push-Up
A push-up variation where the hands are placed wider than shoulder-width apart, increasing chest activation and reducing triceps involvement.
💡 Instructions:
Start in a high plank position, hands placed wider than your shoulders.
Keep your body in a straight line from head to heels.
Lower your chest towards the floor while keeping elbows at about a 90° angle.
Push back up to the starting position.
Maintain core engagement throughout.
⚠️ Common mistakes:
Letting hips sag or rise.
Placing hands too far forward.
Flaring elbows excessively.
Incomplete range of motion.
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Start Free TrialMuscles Worked by Wide Push-Up
Equipment
- No equipment
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Wide Push-Up
- Type
- No equipment exercise
- Primary muscle
- Chest
- Secondary muscles
- Shoulders, Triceps
- MET value
- 4.5
- Calories (30 min, 70 kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
More Chest Exercises
FAQ: Wide Push-Up
What muscles does Wide Push-Up work?
Wide Push-Up primarily targets the Chest, with secondary engagement of the Shoulders, Triceps.
How do you do Wide Push-Up correctly?
A push-up variation where the hands are placed wider than shoulder-width apart, increasing chest activation and reducing triceps involvement. 💡...
Is Wide Push-Up good for beginners?
Wide Push-Up has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Wide Push-Up?
Wide Push-Up requires: No equipment.
What are the benefits of Wide Push-Up?
Wide Push-Up strengthens the Chest, engages the Shoulders and Triceps, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Wide Push-Up?
Similar exercises to Wide Push-Up include Alternating Incline Dumbbell Press, Barbell Bench Press, Bench Press Machine, Close Grip Barbell Bench Press. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Wide Push-Up better than Alternating Incline Dumbbell Press?
Both Wide Push-Up and Alternating Incline Dumbbell Press target the Chest. Wide Push-Up uses No equipment, while Alternating Incline Dumbbell Press offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
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