I feel like I'm going to die.

Wide Push Up

Outer chest line

Wide Push Up gif

Targets: Middle chest

About

This workout is recommended for those who have just started push-ups, or those who wish to solve bent-back or rounded shoulder problems.

How to Wide Push Up

Starting Position

1. Please lie down with your arms spread wider than shoulder-width.

2. Engage your core to keep your body in a straight line.

Proper Form

1. Please lower yourself until your chest is just about to touch the ground.

2. Engage your chest and return to the starting position.

Breathing Technique

Inhale when you bend your arms, and exhale when you push your arms.

Precautions

1. Please go down only as much as you can without straining your shoulders.

2. Keep your core engaged to prevent your hips from dropping.

From the Community

Wide Push Up Community

Join the Community →

Wide Push Up Related Reading

What Actually Matters
Progressive Overload Is the Only Variable That Actually Guarantees Muscle Growth.
Adding weight isn't the only way to progressively overload — reps work just as well, according to a 2024 RCT and an ACSM overview of 137 systematic reviews.
What Actually Matters
Mechanical tension is the primary driver of muscle growth — and 5 peer-reviewed reviews in Sports Med explain exactly why
Mechanical tension isn't just one factor in muscle growth — it's the main one. Here's what the science actually says, across 5 reviews in top sports-science journals.
Myths Busted
Coffee before a workout does help — but only if you time it right, per a 24-study meta-analysis
Pre-workout coffee can sharpen focus and cut perceived effort — but drink it too late and it steals 45 minutes of sleep, per a 2023 meta-analysis of 24 studies.
Numbers Don't Lie
3 minutes beats 1 minute — and the data on rest periods is clearer than you think.
Resting longer between sets builds more strength and likely more muscle. Here's exactly how long to rest, according to a 2024 Bayesian meta-analysis and two RCTs.
Myths Busted
Exercise does suppress appetite — but a muscle molecule, not willpower, is why (2016 meta-analysis)
Does exercise make you eat less? Yes — but the mechanism is a molecule called Lac-Phe, not willpower. Here's what the research actually says, per a 2016 meta-analysis and a 2021 RCT.
Numbers Don't Lie
10 sets per muscle group per week is probably enough — here's the number that actually matters.
Most lifters chase 20+ sets per muscle group. The research says you can grow on far less — and more isn't always better, according to a 2024 Sports Med meta-analysis.

Curious about a Chest workout plan that includes the Wide Push Up

Wide Push Up Alternatives

Pec Deck Fly

Cable Crossover

Wide Push Up vs Bench Press
Wide Push Up vs Dumbbell Bench Press
Wide Push Up vs Dumbbell Pullover

Wide Push Up

About