Wide push-up

Chesteasyrepsno equipment

A plank-position push-up with the hands placed well outside the shoulders (about 1.5 times shoulder width); the elbows bend out to the sides to lower the chest toward the floor and extend to press up.

How to do it

1. Plank on hands and toes, hands flat on the floor about 1.5 times shoulder width, fingers forward or turned slightly out; body straight, heels up.
2. Bend the elbows so they travel outward and slightly back, lowering the chest straight down between the hands to 2-5 cm above the floor.
3. At the bottom the forearms are close to vertical and the upper arms are angled about 60-70 degrees out from the torso (an arrow shape seen from above, not a full T).
4. Press back up until the elbows are straight; hands and feet do not move, hips stay level.

Muscles worked

deltoidi, tricipiti, addominali, pettorali

Workouts that use it

• Chest, home