Push-Up Wide

Chest

Push-Up Wide

LevelBeginner EquipmentBodyweight MechanicCompound

A push-up with your hands placed wider than your shoulders, increasing the demand on the chest.

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

1Get into a high plank with your hands well outside shoulder width.
2Extend your legs behind you with your feet together or slightly apart.
3Brace your abs and keep your body in a straight line.

How to perform

1Lower your chest toward the floor by bending your elbows.
2Keep your body rigid and your elbows angled slightly behind you.
3Stop when your chest is just above the floor.
4Push the floor away to return to the start.
5Repeat for the target repetitions.