FitCi
Push-Up Wide is a compound exercise targeting the chest: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: shoulders, triceps. Equipment: bodyweight. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Place your hands a hand's length wider than shoulder width
- Keep your body in a straight line from head to heels and brace your core
- Let your elbows travel outward as you lower your chest toward the floor
- When your chest is close to the floor, drive through your palms back to the start
- Don't let your hips sag or pike up during the set
Coaching tip
Place your hands about a hand's length outside shoulder width; going wider impinges the shoulders.
Caution
Skip this move or ask a professional first if you have pain or an injury in: wrist, shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Push-Up, Incline Push-Up
- Same muscle, different equipment: Barbell Bench Press, Incline Barbell Bench Press, Decline Barbell Bench Press
More chest exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.