- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBodyweight
- Force TypePush (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
Abs, Shoulders, Triceps
Wide Grip Incline Push Up Overview
The wide grip incline push up is a variation of the incline push up used to target the muscles of the chest. It indirectly works the shoulder and triceps muscles as well.
The wide grip incline push up utilizes a wide grip to change the point of emphasis of the push to target the chest. The incline used also mimics the movement pattern of a decline bench press, and targets the lower chest.
Wide Grip Incline Push Up Instructions
- Assume a tall kneeling position with your hands on a bench outside of shoulder width, toes tucked, and knees under hips.
- Extend one leg at a time and assume a push up position with the legs straight, elbows extended, and head in a neutral position looking at the floor.
- Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows.
- Descend until your chest touches the bench.
- Push back to the starting point by extending the elbows and driving your palms into the bench.
- Repeat for the desired number of repetitions.
Wide Grip Incline Push Up Tips
- Your arms should resemble an arrow in the bottom position, not a “T”.
- Your spine should remain rigid throughout the entire exercise, think of the push up as a moving plank.
- Squeeze your glutes and brace your abs before descending to keep the ribcage neutral.
- Keep the chin down and don’t look forward.
- Imagine you’re trying to push your thumbs together while completing the movement, this will improve activation of the pecs.
- Don’t allow the head to jut forward, the chest should touch at the same time as your nose.
Think about trying to push yourself as far away from the floor as possible.
- Ensure you push all the way through the floor at the top of the repetition and allow your shoulder blades to move around your ribcage.
- Most folks cut the repetition short and don’t garner the full benefits as such.