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horizontal push
Wide-Grip Push-Up
Search GoogleWide-Grip Push-Up is a beginner horizontal push exercise using bodyweight. It primarily trains chest. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- chest
- Secondary
- shoulders, triceps
- Equipment
- bodyweight
- Mechanic
- compound
Setup
- — Prepare the bodyweight and clear the movement area.
- — Set your stance, grip, and starting position before beginning wide-grip push-up.
- — Choose a variation and range that let you keep complete control.
Execution
- — Use a modestly wider hand position and lower with control.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the horizontal push.
- — Use a modestly wider hand position and lower with control.
- — Keep pressure and tempo even from side to side.
Safety & common mistakes
Progressions
- — Loaded or slower-tempo wide-grip push-up
Regressions
- — Supported or reduced-range wide-grip push-up