Incline Push-Up Wide
Incline Push-Up Wide is a bodyweight exercise - closed-chain press exercise involving Pectoralis major, Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major, Triceps brachii
- Secondary muscles
- Anterior deltoid, Serratus anterior, Rectus abdominis, Gluteus maximus
- Exercise type
- Bodyweight exercise - closed-chain press
Exercise technique
- Bar support
Fully secure a bar at an appropriate height.
- Wide grip
Spread your hands wider than your shoulders within a comfortable range.
- Long body
Move your feet back and brace your abdomen.
- Lowering arc
Bend your elbows under control and lower your chest toward the center of the bar.
- Bottom
Stop without forcing the shoulders backward.
- Press
Rise with equal pressure through both hands.
- Top balance
Bring hips and chest into a straight line together.
Key technique points
- Match width to shoulder control.
- Do not force the elbows directly sideways.
- Do not favor one hand.
- Aim the bar toward chest level.
- Do not evade the load by pulling your hips back.
- Maintain locks and palm contact.
Common mistakes
Excessively wide hands
The controlled shoulder path may be restricted.
Asymmetric descent
The chest approaches one side of the bar.
Fully flared elbows
The pressing line widens unnecessarily.
Hips staying back
Body alignment is disrupted.
Shoulder collapsing forward
Upper-body support decreases.
Short descent
Head movement alone imitates the wide-grip range.
Frequently asked questions
Incline Push-Up Wide: why is “Excessively wide hands” a mistake?
The controlled shoulder path may be restricted.
Incline Push-Up Wide: why is “Asymmetric descent” a mistake?
The chest approaches one side of the bar.
Incline Push-Up Wide: why is “Fully flared elbows” a mistake?
The pressing line widens unnecessarily.
Incline Push-Up Wide: why is “Hips staying back” a mistake?
Body alignment is disrupted.
Incline Push-Up Wide: why is “Shoulder collapsing forward” a mistake?
Upper-body support decreases.
Incline Push-Up Wide: why is “Short descent” a mistake?
Head movement alone imitates the wide-grip range.
What should I focus on when doing Incline Push-Up Wide?
Match width to shoulder control. Do not force the elbows directly sideways. Do not favor one hand. Aim the bar toward chest level. Do not evade the load by pulling your hips back. Maintain locks and palm contact.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.