Incline Push-Up Wide

An incline push-up with hands positioned wide apart to increase chest activation and range of motion.

Instructions

1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
2. Place your hands on the bar wider than shoulder width.
3. Position your feet back from the bar with arms and body straight.
4. Your arms should be perpendicular to your body.
5. Your body should form a straight line from head to heels.
6. This is your starting position.
7. Keeping your body straight, lower your chest toward the bar by bending your elbows.
8. Lower until your chest is near or lightly touches the bar.
9. Return to the starting position by extending the elbows and pressing yourself back up.
10. Repeat for the prescribed number of repetitions.

Tips

• Wide grip placement emphasizes chest engagement over triceps.
• Keep your elbows tracking out to the sides with wide grip positioning.
• Maintain a neutral spine by engaging your core throughout.
• The wide positioning requires greater range of motion and chest stretching.
• Lower in a controlled manner to maximize chest activation.
• This variation is excellent for developing chest width and strength.