What muscles does the Wide-Grip Push-Up work?

The Wide-Grip Push-Up mainly works the chest.

What equipment do you need for the Wide-Grip Push-Up?

None: it is a bodyweight exercise.

How many sets and reps of the Wide-Grip Push-Up?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Wide-Grip Push-Up?

Band Chest Press, Band Incline Chest Press, Barbell Bench Press and Barbell Decline Bench Press work the same main muscle.

Wide-Grip Push-Up

Set hands wider than the shoulders and lower with control to increase the stretch on the chest.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Chest
Equipment: Bodyweight
Movement: Push

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the chest, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Wide-Grip Push-Up work?: The Wide-Grip Push-Up mainly works the chest.
What equipment do you need for the Wide-Grip Push-Up?: None: it is a bodyweight exercise.
How many sets and reps of the Wide-Grip Push-Up?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Wide-Grip Push-Up?: Band Chest Press, Band Incline Chest Press, Barbell Bench Press and Barbell Decline Bench Press work the same main muscle.

Program it for your clients

Coaches add the Wide-Grip Push-Up to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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