Incline Push-Up Wide
What you'll gain
The incline reduces load so beginners can keep a rigid plank with a wide hand set.
A wider hand set biases the press toward the chest versus a close-grip incline.
Needs only a bench, so it scales from home to gym-floor work.
Step-by-Step Instructions
- 1
Place the hands on a bench outside shoulder width, fingers pointing forward.
- 2
Walk the feet back until the body is a straight line from head to heels.
- 3
Brace the trunk and squeeze the glutes so the hips do not sag.
- 4
Lower the chest toward the bench by unlocking the elbows.
- 5
Stop when the chest is close to the pad, arms in an arrow rather than a T.
- 6
Press the bench away until the elbows straighten, then repeat.
Common Mistakes
Letting the arms form a T at the bottom, which loads the shoulders over the chest.
Allowing the hips to sag or pike, which breaks the plank the chest should press from.
Setting the hands so wide that range of motion collapses.
Choosing a bench so high that the press barely loads the arms.
About This Exercise
Hands on a bench turn a push-up into an incline press. Setting those hands outside shoulder width increases the stretch on the chest at the bottom and shifts emphasis off the triceps relative to a close-grip incline. The higher the surface, the smaller the share of bodyweight. The body stays one line from head to heels while the elbows track in an arrow, not a T. The approved still is a wide-hand plank on a flat bench, chest red, triceps and front delts pink. For a catalog this is the wide-grip regression of a floor push-up, useful in beginner pressing progressions and in pages that compare incline, floor, and decline angles.
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An incline push-up with the hands set outside shoulder width on a bench, biasing the press toward the chest.
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Specifications
Built for
- Beginner pressing progressions that start off the floor.
- Chest-emphasis bodyweight slots in upper-body app templates.
- Push-up comparison content covering incline, floor, and decline angles.
- Bodyweight library pages that still need a bench as the hand surface.
Muscles Worked
Details
License Includes
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