Exercise description of the wide pushup.  Learn about the wide pushup with video and pictures.  Also learn how the wide pushup can improve your sports performance.

Primary muscles worked:  Pecs

Synergist Muscles:  Triceps, Deltoids

Mechanics:  Compound

Equipment:  Open Floor Space

How to perform the exercise:  The athlete should start with toes together on the floor, body in a straight line, hands spaced at least 1 foot past shoulder width on each side, and body weight supported by the hands. The athlete will then bend at the elbows towards the floor until their elbows reach a 90 degree position. Once this position is reached, the athlete will then press up until the arms are in full extension. After this position is reached, the athlete may attempt another rep.

Spotting the exercise:  The spotter for the wide pushup should either place their hand under the athlete's chest or around the athlete's stomach (depending on the athlete's comfort level with the position). When the lifter becomes unable to perform full extension on their own, the spotter will apply upward force on the athlete assisting him/her with the desired number of reps.

Sport specific application:  Wide pushups can most readily be seen in the sport of wrestling as wrestlers are put in a wide variety of positions in which they may have to push off of the floor or their opponent. The wide pushup can also be seen as a variant football with pass protection and jamming at the line. From a general viewpoint, wide pushups offer another way of adding variety to a chest workout while only needing body weight to perform. This versatility makes it an excellent exercise for athletes on the road or athletes with a limited amount of equipment.