Incline Push-Up Wide
How to do the Incline Push-Up Wide
- 1
Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
- 2
Place your hands on the bar, with your hands wider than shoulder width.
- 3
Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
- 4
Keeping your body straight, lower your chest to the bar by bending the arms.
- 5
Return to the starting position by extending the elbows, pressing yourself back up.
How to program the Incline Push-Up Wide
Sets and reps
As a compound movement, the Incline Push-Up Wide responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Incline Push-Up Wide is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Incline Push-Up Wide work?
The Incline Push-Up Wide primarily targets the Chest. It also recruits the Abdominals, Shoulders, Triceps as supporting muscles.
What equipment do I need for the Incline Push-Up Wide?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Incline Push-Up Wide should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
