Movement demonstrationWatch the complete Wide push-ups demonstration before repeating each repetition at your own pace.

StrengthBeginnerChest

Movement atlas

Wide push-ups

Pompes larges

Quick read

In push-up position, place your hands wider than shoulder-width to emphasize the outer chest muscles.

From reference to session

Open a prefilled session, keep the cues close, and track what you complete in Shapier.

1Place the hands slightly wider than shoulder-width with fingers forward, legs straight, and the body braced.
2Lower the sternum between the hands while keeping the forearms as vertical as possible and the elbows angled diagonally.
3Stop before the shoulders roll forward, then press the floor away to return to plank without arching the back.

Placing the hands and elbows excessively wide, which puts the shoulders in a poor position.
Letting the head lead forward or the hips sag before the chest.
Turning the movement into short, fast repetitions without controlling the descent.

Place the hands slightly wider than shoulder-width with fingers forward, legs straight, and the body braced.
Lower the sternum between the hands while keeping the forearms as vertical as possible and the elbows angled diagonally.
Stop before the shoulders roll forward, then press the floor away to return to plank without arching the back.