Incline Push-Up Wide

Chest

Incline Push-Up Wide

LevelBeginner EquipmentBodyweight MechanicCompound ForcePush

An incline push-up with the hands placed wide to increase chest involvement.

Strength

Primary musclesChest

Secondary musclesAbdominals Shoulders Triceps

Energy burned

≈ 25 kcalFor 3 × 8–12, rest 90s · ≈ 4.3 kcal/min

Estimate range 19–31 kcal (±25 %)

Muscle mass worked13 %

Effort during a set7.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Body-weight exercise: your whole body is the load, so heavier people burn more.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Place your hands on a stable bench noticeably wider than your shoulders.
2Walk your feet back until your body is in a straight line.
3Brace your abs and glutes.

How to perform

1Lower your chest toward the bench by bending your elbows outward.
2Keep your body straight and your neck neutral.
3Stop when your chest is near the bench.
4Push back up until your arms are straight.