Wide-Grip Push-Up | YouWorkout

Difficulty2/5

Repetitions1–100

Sets1–40

Tempo3-1-1

Rest60s

Technique references

Exercise media

Movement video

No playable video is published for this exercise yet. The exercise remains fully usable without it.

Video unavailable

Step by step

Begin in a high plank and place your hands wider than shoulder width, with your fingers pointing forward and your palms firmly planted.
Extend your legs, brace your core and glutes, and maintain a straight line from your head through your heels.
Bend your elbows diagonally back at a safe angle of about 45 to 60 degrees from your torso instead of flaring them directly outward.
Lower your chest slowly between your hands until it is just above the floor, maintaining the wide hand position and full-body alignment.
Press through your palms and contract your chest to return to the starting position with your arms extended under control.

Muscle focus

Primary: Chest

Coaching

Place your hands only as wide as you can control comfortably without shoulder pain or loss of stability.
Keep your elbows angled diagonally back rather than straight out to reduce unnecessary shoulder stress.
Focus on drawing your upper arms toward your chest as you press upward to emphasize the pectoral muscles.
Keep your core and glutes braced so your torso and hips rise together as one unit.

Technique check

Placing the hands excessively wide and creating an unstable or painful shoulder position.
Flaring the elbows directly outward at a 90-degree angle.
Letting the hips sag or rise out of the straight head-to-heels alignment.
Using a partial range of motion instead of lowering the chest close to the floor.
Dropping the head or reaching the chin toward the floor.

Approved settings

Enabled

Use the exercise’s set, repetition, tempo, and rest ranges during one workout.

Enabled