Wide push-ups with a focus on the chest

In wide push-ups, the primary emphasis is on engaging the major pectoral muscle (musculus pectoralis major). The anterior deltoid muscle (musculus deltoideus pars clavicularis) also contributes to the correct execution of this exercise. Conversely, the triceps are only minimally activated in this push-up variation.

Execute push-ups with focus on the chest

During the wide push-up, where the emphasis is on the chest muscles, you modify your starting position. In the following section, you'll find some advice on the correct body posture and execution of the movement.

Body position

To assume the correct posture for the wide push-up, you start by dropping your knees and positioning your arms at chest level. However, you don't place your hands shoulder-width apart; instead, you choose a distance of approximately three hand widths wider. Then, you extend your legs, creating a taut body posture where your body forms a straight line.

Movement execution

Lower your body with control as you widen the position of your hands and exhale. Pause briefly before your body touches the ground. Then, as you exhale, push yourself back up until your elbows are only slightly bent.

Stressed muscles and common mistakes

Additional information regarding the engaged muscle groups and common mistakes in wide push-ups with an emphasis on the chest can be found on the Push-Ups page.

Alternative variations to wide push-ups with a focus on the chest

To add variety to your training routine, you can consider incorporating similar exercises or alternative variations of wide push-ups with an emphasis on the chest.