Wide Push-ups

How to do it

Start in a high plank with hands placed significantly wider than shoulder-width. Lower the chest to the floor, keeping the body in a rigid line, then press back to full lockout.

The coaching cue

"Try to tear the floor apart horizontally." Actively pulling your hands away from each other creates massive tension across the pectoral muscles.

What changes inside an AMRAP

This angle completely isolates the chest and removes the triceps from the equation. When pectoral failure hits, it hits instantly. Break your sets into 3s or 4s before the muscle completely shuts down.

Common mistakes

• Setting the hands so wide that the elbows cannot reach a right angle.
• Letting the ribcage flare and the lower back arch as the chest lowers.

Workouts that use wide push-ups

• Pressure Cooker

  10 minute AMRAP — 8 Broad Jumps, 10 Wide Push-ups, 20 Skater Jumps (Total)

• Sustained Pressure

  15 minute AMRAP — 16 Surrenders, 12 Wide Push-ups, 30 High Knees

• Pectoral Panic

  5 minute AMRAP — 5 Diamond Push-ups, 5 Standard Push-ups, 5 Wide Push-ups

• The Fulcrum

  10 minute AMRAP — 12 Wide Push-ups, 16 Alternating Bird-Dogs

• The Triad

  15 minute AMRAP — 12 Wide Push-ups, 20 Single-Leg Glute Bridges, 15 Leg Raises

• The Posterior Triad

  15 minute AMRAP — 12 Wide Push-ups, 12 W-Press Ups, 15 V-Ups

• The Horizon

  20 minute AMRAP — 12 Wide Push-ups, 24 Air Squats, 12 Hollow Rocks, 36 Lateral Line Hops

• The Piston

  20 minute AMRAP — 15 Half-Burpees, 10 Wide Push-ups, 20 Air Squats, 10 Alternating Bird-Dogs

• Scapular Shift

  20 minute AMRAP — 20 Skater Jumps, 12 Back Widow, 10 Wide Push-ups, 15 Strict Sit-Ups

• The Trench

  20 minute AMRAP — 20s Bear Crawl Hover, 10 Wide Push-ups, 15 Jump Squats, 20 Double-Tap Jumps

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.