> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Wide pushup

> Novice · Dynamic · Bilateral. Strength

<video controls playsInline preload="none" poster="/images/exercises/e0kl.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe0kl%2Fe0kl-264.mp4?alt=media&token=41d560f9-f422-49e8-881c-f70df7ec3c58" className="w-full aspect-square rounded-xl" />

| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 9 s |

## Technique

1. Start in a Plank position and widen your grip until your hands are about two times shoulderwidth apart.
2. Lower yourself down until your chest almost touches the ground, then push yourself back up.

## Form tips

* Keep your Abs engaged and a posterior Pelvic tilt.
* Push your shoulders forward at the top ( Shoulder protraction) and maintain your shoulders pulled towards your hips the whole time ( Shoulder depression).

<Warning>
  **Risks**

  * The elbows-out position can put undue stress on the shoulder. Practice this exercise carefully to avoid injury. Keep your shoulders pulled towards your hips ( Shoulder depression) to reduce the risks.
</Warning>

## Muscles

<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

  <div className="max-w-md mx-auto my-4">
    <div className="relative w-full">
      <img src="https://mintcdn.com/openmovement/6MqOY9401y9_GkuQ/images/muscle-map/body.svg?fit=max&auto=format&n=6MqOY9401y9_GkuQ&q=85&s=f51e7c4f06c31ba86e1b6bbd192d6d4d" alt="" noZoom className="block w-full m-0" width="1538" height="1340" data-path="images/muscle-map/body.svg" />

      <svg viewBox="0 0 406.99026 354.43411" className="absolute inset-0 w-full h-full" role="img" aria-label="Strength muscle map">
        <g fill="#c8102e" stroke="#7f1d1d" strokeWidth="0.15">
          <path d="M97.70,75.26 93.70,72.58 89.98,70.47 84.74,67.89 82.58,66.97 81.12,66.45 78.87,65.86 77.34,65.63 75.27,65.54 71.13,65.61 69.75,65.53 67.82,65.17 66.14,64.59 64.33,65.79 62.05,67.57 59.93,69.55 58.05,71.64 56.18,74.17 55.09,75.96 54.16,77.83 53.38,79.78 52.75,81.91 52.31,84.22 52.07,86.57 52.03,88.93 52.15,91.30 52.42,93.66 52.83,96.06 53.41,98.66 55.28,95.94 57.48,92.98 58.56,91.83 59.17,91.33 59.84,90.90 60.56,90.58 61.06,90.42 62.15,90.31 63.23,90.45 64.25,90.86ZM151.48,96.67 152.02,93.66 152.29,91.30 152.41,88.93 152.36,86.57 152.12,84.22 151.93,83.06 151.37,80.77 150.68,78.80 149.83,76.89 148.82,75.06 147.66,73.31 145.71,70.84 143.99,69.03 142.38,67.57 140.10,65.79 138.29,64.59 136.61,65.17 134.68,65.53 133.31,65.61 129.16,65.54 127.09,65.63 125.56,65.86 123.31,66.45 121.85,66.97 119.69,67.89 114.46,70.47 112.21,71.71 110.00,73.03 106.73,75.26 140.18,90.86 141.20,90.45 142.29,90.31 143.37,90.42 144.36,90.78 145.04,91.17 145.68,91.65 146.79,92.77 149.15,95.94 151.02,98.66ZM64.78,92.07 65.15,92.01 64.25,90.86 64.45,91.28ZM140.18,90.86 139.29,92.01 139.65,92.07ZM274.22,78.44 273.06,79.41 272.00,80.50 270.92,81.91 270.14,83.20 269.47,84.56 268.66,86.70 268.23,88.17 267.67,90.59 267.34,92.48 266.99,95.33 266.86,97.25 266.81,100.12 266.89,102.48 267.07,104.57 267.44,107.34 267.82,109.40 270.18,108.45 272.49,107.39 274.50,106.36 276.68,105.11 278.79,103.77 280.84,102.32 283.77,99.97 286.72,97.24 294.29,89.42 295.28,88.14 295.84,87.21 296.30,86.17 296.61,85.02 296.70,84.43 296.43,84.15 295.41,83.36 294.30,82.84 293.35,82.56 292.38,82.39 287.35,82.05 286.03,81.85 284.73,81.52 283.77,81.18 282.53,80.64 278.27,78.31 277.11,77.78 275.92,77.34ZM333.64,85.22 333.91,86.17 334.37,87.21 334.92,88.14 335.92,89.42 343.48,97.24 346.43,99.97 349.37,102.32 351.41,103.77 353.53,105.11 355.70,106.36 357.72,107.39 360.03,108.45 362.38,109.40 362.77,107.34 363.14,104.57 363.31,102.48 363.40,100.12 363.35,97.25 363.22,95.33 363.01,93.43 362.71,91.53 362.34,89.65 361.77,87.43 361.03,85.27 360.41,83.88 359.69,82.54 358.84,81.29 357.87,80.12 356.77,79.07 355.57,78.14 354.28,77.34 353.10,77.78 351.93,78.31 347.68,80.64 346.44,81.18 345.48,81.52 344.18,81.85 342.86,82.05 337.83,82.39 336.61,82.62 335.67,82.93 335.01,83.24 334.43,83.60 333.50,84.43ZM68.64,97.75 67.57,95.71 66.99,97.10 66.64,98.36ZM137.44,97.10 136.86,95.71 135.79,97.75 137.80,98.36Z" fillOpacity="0.9" />

          <path d="M98.21,60.96 98.09,59.21 97.87,57.62 96.79,57.08 97.20,59.81 97.91,66.24 98.18,63.09ZM95.55,71.18 96.57,71.44 97.22,71.78 95.29,66.36ZM99.56,74.47 98.88,74.43 98.50,74.28 98.18,74.03 97.93,73.72 97.85,75.59 97.70,75.26 64.25,90.86 65.91,93.07 67.04,94.81 67.74,96.01 68.90,98.29 71.10,103.20 71.78,104.51 72.53,105.77 73.39,106.96 74.36,108.05 75.05,108.69 76.56,109.79 78.21,110.68 79.07,111.06 80.86,111.68 83.63,112.34 87.13,112.80 91.42,113.04 95.84,113.04 96.66,112.91 97.31,112.68 97.89,112.31 98.25,111.89 98.51,111.41 98.72,110.74 98.97,108.75 99.44,108.71 99.72,102.56 99.82,95.06 99.68,87.70 99.67,87.77 99.93,86.01 100.01,84.51 99.98,83.46 99.80,81.90 99.48,80.35 99.11,78.98 99.21,79.31 98.90,75.48 98.96,75.14 99.10,74.89 99.32,74.75 99.59,74.70ZM106.24,62.72 106.53,66.24 107.24,59.81 107.64,57.08 106.56,57.62 106.35,59.21 106.23,60.96ZM107.21,71.78 107.96,71.40 108.89,71.18 109.14,66.36ZM105.33,74.89 105.48,75.14 105.53,75.48 105.23,79.31 104.64,81.90 104.43,83.99 104.46,85.56 104.77,87.77 104.76,87.70 104.61,94.52 104.68,101.39 104.99,108.75 105.47,108.79 105.45,108.64 105.71,110.74 105.92,111.41 106.19,111.89 106.55,112.31 107.12,112.68 107.78,112.91 108.60,113.04 113.01,113.04 117.31,112.80 120.80,112.34 123.58,111.68 125.37,111.06 126.23,110.68 127.87,109.79 129.38,108.69 130.07,108.05 131.05,106.96 131.90,105.77 132.66,104.51 133.33,103.20 135.53,98.29 136.70,96.01 137.39,94.81 138.52,93.07 140.18,90.86 106.73,75.26 106.58,75.59 106.50,73.72 106.25,74.03 105.93,74.28 105.55,74.43 105.17,74.49 105.06,74.74Z" fillOpacity="0.9" />

          <path d="M276.98,140.06 277.97,138.90 278.85,137.66 279.69,136.24 280.25,135.10 280.73,133.94 281.53,131.53 281.85,130.30 282.35,127.79 282.72,125.25 283.00,122.70 283.38,118.42 283.67,114.13 283.97,106.97 284.04,99.74 281.84,101.56 279.08,103.57 279.00,104.57 278.87,105.25 278.69,105.93 278.31,106.90 277.99,107.51 277.42,108.38 276.49,109.42 276.41,105.27 274.50,106.36 272.03,107.62 269.71,108.65 267.82,109.40 266.90,112.44 266.21,115.54 265.86,117.87 265.63,120.22 265.53,122.58 265.55,124.94 265.70,127.18 265.93,128.84 266.30,130.47 266.89,132.14 267.79,133.91 268.94,135.52 270.30,136.95 271.32,137.79 271.38,137.56 271.25,136.84 270.49,134.12 270.12,131.19 269.87,129.94 269.63,129.38 269.36,129.00 268.94,128.66 268.44,128.44 268.90,128.47 269.34,128.35 269.73,128.11 270.39,127.49 271.13,127.24 271.37,127.09 271.63,126.68 272.00,125.37 272.45,126.45 272.86,124.97 273.30,123.67 273.92,122.14 274.51,120.90 274.50,121.80 274.72,122.67 275.22,123.52 275.85,124.14 275.64,124.41 275.51,124.73 275.49,125.08 275.57,125.41 275.79,125.74 276.65,126.49 277.02,126.99 277.18,127.45 277.21,128.35 277.33,128.72 277.61,128.98 277.98,129.05 277.52,131.31 277.31,133.19 277.35,133.78 277.46,134.20 277.66,134.61 277.93,134.96 276.18,140.88ZM346.17,99.74 346.33,109.83 346.72,116.99 347.34,123.98 347.66,126.52 348.09,129.05 348.68,131.53 349.05,132.75 349.96,135.10 350.52,136.24 351.15,137.34 352.01,138.60 352.97,139.78 354.03,140.88 352.27,134.96 352.55,134.61 352.75,134.20 352.85,133.78 352.89,133.19 352.69,131.31 352.23,129.05 352.60,128.98 352.87,128.72 353.00,128.35 353.03,127.45 353.19,126.99 353.56,126.49 354.42,125.74 354.63,125.41 354.71,125.08 354.69,124.73 354.57,124.41 354.35,124.14 354.99,123.52 355.48,122.67 355.71,121.80 355.70,120.90 356.29,122.14 356.91,123.67 357.35,124.97 357.75,126.45 358.20,125.37 358.58,126.68 358.84,127.09 359.08,127.24 359.82,127.49 360.47,128.11 360.86,128.35 361.31,128.47 361.77,128.44 361.27,128.66 360.85,129.00 360.57,129.38 360.33,129.94 360.08,131.19 359.71,134.12 358.96,136.84 358.83,137.56 358.89,137.79 359.91,136.95 361.27,135.52 362.42,133.91 363.32,132.14 363.74,131.00 364.04,129.93 364.44,127.73 364.65,124.94 364.67,122.58 364.62,121.01 364.35,117.87 363.79,114.50 363.17,111.93 362.38,109.40 360.50,108.65 358.18,107.62 355.70,106.36 353.80,105.27 353.72,109.42 352.79,108.38 352.22,107.51 351.90,106.90 351.52,105.93 351.33,105.25 351.21,104.57 351.13,103.57 348.37,101.56Z" fillOpacity="0.9" />

          <path d="M65.82,104.06 69.49,117.35 83.74,117.35 83.63,114.36 83.47,112.31 80.86,111.68 79.07,111.06 78.21,110.68 76.56,109.79 75.79,109.27 74.36,108.05 73.09,106.57 71.78,104.51 70.89,102.76 68.64,97.75 66.64,98.36 66.60,98.54 66.33,100.02ZM120.97,112.31 120.69,117.35 134.94,117.35 138.62,104.06 138.10,100.02 137.80,98.36 135.79,97.75 133.54,102.76 132.42,104.94 131.63,106.18 131.05,106.96 130.41,107.70 129.38,108.69 127.87,109.79 127.07,110.26 125.37,111.06 123.58,111.68Z" fillOpacity="0.9" />

          <path d="M57.94,124.29 59.01,127.09 60.15,122.58 62.15,116.20 62.28,115.20 62.23,112.91 62.36,112.15 62.58,111.55 62.89,110.98 64.44,108.62 65.12,107.04 65.45,105.94 65.69,104.80 66.33,100.02 66.60,98.54 66.99,97.10 67.57,95.71 66.30,93.64 65.15,92.01 64.78,92.07 64.25,90.86 63.50,90.53 62.70,90.35 61.87,90.31 61.33,90.37 60.81,90.49 60.07,90.78 58.96,91.48 57.82,92.57 56.99,93.60 55.28,95.94 53.20,98.98 51.81,101.36 50.64,103.85 50.11,105.34 49.48,107.63 49.15,109.18 48.79,111.53 48.36,116.16 47.81,125.35 47.59,127.57 47.28,129.78 46.66,132.56 45.87,134.77 45.94,134.73 45.86,134.93 44.96,136.97 52.20,129.86 53.65,128.31 54.80,126.90 55.69,125.67 56.50,124.38 57.41,122.58ZM137.59,97.57 138.02,99.52 138.56,103.66 138.99,105.94 139.31,107.04 139.74,108.11 140.28,109.12 141.63,111.12 142.08,112.15 142.21,112.91 142.15,115.20 142.29,116.20 144.29,122.58 145.43,127.09 146.33,124.76 147.03,122.58 147.94,124.38 148.75,125.67 149.63,126.90 150.79,128.31 152.23,129.86 159.48,136.97 158.57,134.93 158.49,134.73 158.56,134.77 157.78,132.56 157.36,130.87 157.06,129.23 156.62,125.35 155.92,114.13 155.54,110.75 155.13,108.40 154.56,106.09 154.07,104.59 153.43,103.00 152.18,100.56 151.23,98.98 149.69,96.69 147.61,93.81 146.62,92.57 145.68,91.65 144.82,91.03 143.88,90.58 143.11,90.37 142.01,90.32 141.20,90.45 140.68,90.62 140.18,90.86 139.65,92.07 139.29,92.01 138.14,93.64 136.86,95.71 137.27,96.63Z" fillOpacity="0.4" />

          <path d="M158.78,135.34 158.72,135.30 159.10,136.17ZM45.72,135.30 45.66,135.34 45.34,136.17 45.52,135.76ZM56.46,131.63 56.55,129.18 56.47,127.84 56.19,126.62 55.75,125.58 54.33,127.49 52.94,129.10 44.96,136.97 45.34,136.17 46.66,132.56 47.07,130.87 47.37,129.23 47.81,125.35 48.36,116.16 48.76,111.84 47.18,113.93 45.56,116.28 44.03,118.69 42.60,121.15 41.27,123.67 40.02,126.24 38.87,128.85 37.80,131.50 36.83,134.19 35.93,136.91 35.12,139.65 34.40,142.42 33.42,146.79 32.23,153.15 32.34,152.56 31.70,154.38 31.02,156.59 29.23,163.44 28.45,166.16 27.30,169.75 26.03,173.30 26.87,173.41 27.05,172.96 26.74,173.73 28.21,173.80 28.57,173.01 28.31,173.58 28.72,173.63 28.26,174.42 28.13,174.92 28.09,175.38 28.13,175.32 27.80,175.83 27.47,176.34 29.27,177.64 29.45,177.25 30.47,177.32 30.55,177.19 30.36,177.51 30.18,177.82 29.98,178.14 29.30,179.09 28.42,180.11 27.64,180.85 30.38,182.52 30.47,181.31 30.75,179.88 31.15,178.61 31.73,177.25 32.35,177.31 34.22,177.77 35.13,177.90 34.99,178.17 36.56,178.26 41.37,169.29 50.25,152.97 51.74,149.96 53.12,146.91 54.35,143.80 55.42,140.53 55.88,138.84 56.46,136.27 56.91,133.67 57.14,131.93ZM40.87,148.62 41.15,147.53 40.84,147.47 40.78,147.51 41.24,147.19ZM45.23,150.96 44.59,151.82 45.37,150.77ZM52.54,140.42 52.48,140.52 53.04,139.59ZM148.30,126.44 148.05,127.34 147.91,128.38 147.89,129.89 147.98,131.63 147.29,131.93 147.66,134.54 148.35,137.98 149.27,141.38 150.68,145.36 151.99,148.45 153.43,151.47 154.97,154.46 162.26,167.80 167.87,178.26 169.45,178.17 169.22,177.72 169.31,177.90 169.98,177.81 171.90,177.35 172.70,177.25 172.64,177.12 172.87,177.61 173.09,178.11 173.29,178.61 173.69,179.88 173.96,181.31 174.06,182.52 176.80,180.85 176.02,180.11 175.14,179.09 174.45,178.14 174.26,177.82 174.07,177.51 173.89,177.19 173.96,177.32 174.98,177.25 175.16,177.64 176.96,176.34 176.63,175.83 176.31,175.32 176.34,175.38 176.31,174.92 176.17,174.42 175.71,173.63 176.13,173.58 175.86,173.01 176.23,173.80 177.70,173.73 177.38,172.96 177.56,173.41 178.41,173.30 177.13,169.75 175.98,166.16 175.20,163.44 173.41,156.59 172.73,154.38 172.10,152.56 172.20,153.15 171.02,146.79 170.04,142.42 169.31,139.65 168.50,136.91 167.61,134.19 166.63,131.50 165.57,128.85 164.41,126.24 163.17,123.67 161.83,121.15 160.40,118.69 158.88,116.28 157.25,113.93 155.68,111.84 156.07,116.16 156.62,125.35 157.06,129.23 157.36,130.87 157.78,132.56 159.10,136.17 159.48,136.97 151.50,129.10 150.10,127.49 148.69,125.58ZM159.06,150.77 159.85,151.82 159.20,150.96ZM163.20,147.19 163.03,147.08 163.65,147.51 163.60,147.47 163.29,147.53 163.57,148.62ZM151.90,140.42 151.39,139.59 151.96,140.52ZM269.59,146.89 270.29,146.25 270.92,145.55 271.48,144.79 271.96,144.01 272.43,143.02 272.73,142.18 272.87,141.48 272.87,140.77 272.77,140.31 272.61,139.93 271.60,138.38 271.38,137.56 271.32,137.79 269.82,136.50 268.94,135.52 267.97,134.18 266.87,135.27 266.09,136.16 264.69,138.07 263.94,139.32 263.28,140.61 262.15,143.30 260.91,147.05 259.82,151.04 258.94,155.09 258.41,158.15 258.64,157.33 258.25,158.88 257.68,161.86 256.70,163.88 255.66,166.48 255.13,168.07 254.04,171.92 253.49,173.53 252.87,175.00 252.00,176.57 250.96,178.04 249.61,179.57 248.06,180.98 246.35,182.20 244.52,183.22 243.24,183.78 239.06,185.14 237.69,185.68 235.55,186.85 235.25,187.07 235.08,187.30 235.04,187.53 235.12,187.73 235.29,187.83 235.53,187.81 237.70,186.65 238.65,186.23 244.62,184.27 246.55,183.49 247.92,182.77 248.78,182.19 251.51,179.81 252.60,179.07 253.44,178.60 250.67,182.11 249.16,184.42 248.27,186.04 245.33,191.80 242.19,197.24 240.41,200.97 239.95,201.71 239.03,202.75 238.83,203.13 238.79,203.45 238.89,203.75 239.11,203.93 239.39,203.95 239.83,203.68 240.55,202.79 241.24,201.65 243.77,196.83 249.61,186.55 250.58,185.09 251.38,184.01 252.54,182.63 253.46,181.65 249.87,190.51 247.35,197.43 245.09,203.29 244.46,205.37 243.94,207.53 243.89,208.60 243.99,208.87 244.16,209.02 244.44,209.03 244.69,208.87 245.18,207.94 246.56,203.41 250.07,193.43 251.63,189.35 253.40,185.26 252.77,189.50 251.42,200.63 251.23,202.73 251.00,206.83 250.84,207.67 250.52,208.61 250.49,208.94 250.64,209.30 250.79,209.40 250.98,209.42 251.34,209.26 251.62,208.85 251.77,208.30 251.94,206.67 252.44,204.36 252.62,203.23 252.77,201.54 252.93,197.56 253.25,194.52 253.85,190.91 255.10,184.48 255.39,186.80 255.57,189.00 255.84,198.10 255.81,199.84 255.72,201.20 255.53,202.55 255.25,203.93 255.23,204.40 255.33,204.91 255.62,205.16 255.81,205.16 256.00,205.07 256.27,204.68 256.61,203.48 256.83,201.98 256.98,199.97 257.03,197.94 256.94,191.10 256.65,188.16 256.60,186.16 256.43,186.51 257.46,184.35 264.54,172.99 268.52,166.23 270.48,162.58 271.40,160.72 273.11,156.96 274.61,153.12 275.26,151.17 275.84,149.19 276.55,146.28 276.79,144.73 276.84,143.24 276.70,142.01 276.36,140.71 276.18,140.88 275.31,141.31 274.53,143.42 274.01,144.49 273.52,145.31 272.98,146.07 272.40,146.75 271.61,147.52 270.91,148.10 270.64,151.30 270.16,154.17 269.49,156.83 268.23,160.52 267.24,162.92 266.16,165.29 261.34,175.21 257.85,182.56 259.96,177.27 261.97,171.94 263.72,167.09 265.57,161.65 268.16,153.44ZM268.43,142.22 268.42,142.20 268.48,142.32ZM267.78,141.31 267.50,141.62 268.18,140.90ZM371.80,158.15 370.85,153.06 369.86,149.04 368.77,145.36 367.52,141.94 366.26,139.32 365.19,137.58 363.74,135.71 362.24,134.18 361.27,135.52 360.38,136.50 358.89,137.79 358.83,137.56 358.72,138.06 358.53,138.54 357.67,139.79 357.43,140.31 357.32,141.01 357.39,141.83 357.85,143.19 358.62,144.64 359.59,145.91 360.61,146.89 362.04,153.44 364.64,161.65 366.49,167.09 368.23,171.94 370.25,177.27 372.36,182.56 368.86,175.21 364.04,165.29 362.97,162.92 361.98,160.52 360.72,156.83 360.05,154.17 359.56,151.30 359.30,148.10 358.60,147.52 357.80,146.75 357.23,146.07 356.69,145.31 356.20,144.49 355.68,143.42 354.90,141.31 354.03,140.88 353.85,140.71 353.55,141.77 353.40,142.74 353.36,143.80 353.41,144.73 353.86,147.19 354.95,151.17 355.60,153.12 357.09,156.96 358.81,160.72 360.69,164.41 362.70,168.03 365.02,171.93 372.75,184.35 373.77,186.51 373.61,186.16 373.55,188.16 373.26,191.10 373.18,198.35 373.27,200.77 373.44,202.57 373.67,203.85 374.01,204.83 374.30,205.13 374.64,205.14 374.89,204.88 374.98,204.40 374.95,203.93 374.67,202.55 374.49,201.20 374.39,199.84 374.37,198.10 374.64,189.00 374.81,186.80 375.11,184.48 376.35,190.91 376.96,194.52 377.28,197.56 377.44,201.54 377.58,203.23 377.76,204.36 378.26,206.67 378.43,208.30 378.59,208.85 378.87,209.26 379.23,209.42 379.42,209.40 379.56,209.30 379.72,208.94 379.69,208.61 379.37,207.67 379.21,206.83 378.97,202.73 378.79,200.63 377.44,189.50 376.81,185.26 378.58,189.35 380.14,193.43 383.65,203.41 385.02,207.94 385.49,208.84 385.73,209.02 386.01,209.04 386.21,208.90 386.31,208.65 386.29,207.67 385.83,205.67 385.11,203.29 382.85,197.43 380.34,190.51 376.74,181.65 377.67,182.63 378.82,184.01 379.63,185.09 380.59,186.55 386.43,196.83 388.96,201.65 389.66,202.79 390.38,203.68 390.81,203.95 391.09,203.93 391.31,203.75 391.42,203.45 391.38,203.13 391.18,202.75 390.25,201.71 389.79,200.97 388.01,197.24 384.87,191.80 381.94,186.04 381.04,184.42 379.54,182.11 376.76,178.60 377.61,179.07 378.70,179.81 381.42,182.19 382.28,182.77 383.66,183.49 385.59,184.27 391.56,186.23 392.50,186.65 394.68,187.81 394.90,187.84 395.06,187.75 395.16,187.58 395.15,187.36 394.99,187.10 394.70,186.87 393.58,186.22 392.51,185.68 391.15,185.14 386.97,183.78 385.68,183.22 384.45,182.57 383.27,181.82 381.62,180.53 380.60,179.57 379.25,178.04 378.45,176.94 377.75,175.79 377.14,174.59 376.71,173.53 376.17,171.92 375.07,168.07 374.54,166.48 373.50,163.88 372.53,161.86 371.95,158.88 371.57,157.33ZM361.78,142.22 361.73,142.32 361.78,142.20ZM362.71,141.62 362.42,141.31 362.03,140.90Z" fillOpacity="0.4" />

          <path d="M98.97,108.75 98.69,110.88 98.51,111.41 98.25,111.89 97.99,112.21 97.55,112.55 97.06,112.79 96.52,112.94 95.01,113.06 89.70,112.98 86.27,112.72 83.47,112.31 83.63,114.36 83.86,119.81 84.62,126.73 84.78,130.18 84.76,132.07 84.63,134.89 83.88,144.57 83.84,146.55 83.89,148.52 84.19,151.34 85.50,158.55 84.79,158.78 84.06,158.93 83.31,159.00 82.59,158.98 81.86,158.88 80.80,158.61 79.12,157.90 78.24,157.40 76.99,156.54 75.81,155.59 74.68,154.57 72.98,152.89 71.70,151.51 69.29,148.58 69.18,149.22 69.15,150.02 69.32,150.96 69.67,151.66 70.23,152.30 71.81,153.61 72.49,154.33 72.99,155.13 73.99,157.10 74.38,157.67 74.86,158.23 75.41,158.75 76.31,159.43 77.27,160.04 80.22,161.71 81.15,162.34 81.91,162.98 83.18,164.36 85.45,167.36 86.25,168.32 87.25,169.33 88.31,170.26 92.25,173.29 95.34,175.87 96.22,176.52 97.15,177.09 98.36,177.62 99.65,177.94 101.08,178.09 103.08,178.08 104.52,177.90 105.80,177.54 107.26,176.82 108.61,175.87 111.14,173.73 115.09,170.70 116.70,169.33 118.10,167.85 121.17,163.88 122.50,162.57 124.05,161.51 127.33,159.64 128.25,158.99 128.82,158.50 129.33,157.96 129.79,157.36 130.96,155.13 131.46,154.33 132.14,153.61 133.72,152.30 134.28,151.66 134.53,151.21 134.70,150.70 134.79,150.16 134.79,149.41 134.75,149.10 132.31,151.97 131.02,153.34 129.39,154.92 127.44,156.54 125.76,157.65 124.99,158.06 123.98,158.49 122.93,158.81 122.21,158.94 121.49,159.00 120.56,158.96 119.64,158.78 118.93,158.55 120.25,151.34 120.54,148.52 120.60,146.55 120.55,144.57 119.81,134.89 119.68,132.07 119.66,130.18 119.82,126.73 120.57,119.81 120.81,114.36 120.97,112.31 118.16,112.72 114.73,112.98 109.43,113.06 107.91,112.94 107.38,112.79 106.88,112.55 106.45,112.21 106.19,111.89 105.92,111.41 105.71,110.74 105.47,108.79 104.99,108.75 105.05,109.80 105.00,110.29 104.71,111.29 104.35,111.96 103.15,113.31 102.62,113.59 102.02,113.63 101.63,113.52 101.29,113.31 100.36,112.33 99.95,111.75 99.64,111.04 99.44,110.29 99.39,109.80 99.44,108.71Z" fillOpacity="0.4" />

          <path d="M69.52,117.46 71.27,123.81 72.12,127.68 72.56,130.62 72.68,133.12 72.62,134.11 72.48,135.09 72.04,136.71 71.44,138.18 69.76,141.76 69.35,142.87 69.04,144.01 68.88,145.10 68.85,146.17 69.02,147.58 69.30,148.61 71.28,151.04 73.86,153.78 76.19,155.92 77.40,156.84 78.24,157.40 79.12,157.90 80.12,158.36 81.15,158.72 82.22,158.94 82.95,159.00 83.87,158.96 84.79,158.78 85.50,158.55 84.19,151.34 83.89,148.52 83.84,146.55 83.88,144.57 84.63,134.89 84.76,132.07 84.78,130.18 84.62,126.73 83.92,120.44 83.74,117.35 69.49,117.35 69.35,116.85ZM120.69,117.35 120.46,121.07 119.82,126.73 119.66,130.18 119.68,132.07 119.81,134.89 120.55,144.57 120.60,146.55 120.54,148.52 120.25,151.34 118.93,158.55 120.19,158.91 121.49,159.00 122.93,158.81 124.32,158.36 125.76,157.65 127.44,156.54 129.39,154.92 131.45,152.89 133.56,150.56 135.14,148.61 135.41,147.58 135.58,146.17 135.56,145.10 135.40,144.01 135.09,142.87 134.67,141.76 132.99,138.18 132.27,136.34 131.88,134.60 131.75,132.62 131.93,130.13 132.50,126.71 133.41,122.85 134.94,117.35ZM289.74,144.91 289.51,148.42 289.37,149.44 289.01,150.67 288.14,152.59 287.92,153.59 287.95,154.32 288.14,155.03 288.49,155.67 288.79,156.05 289.63,155.58 289.21,155.62 289.57,154.67 290.16,153.83 290.74,153.32 291.55,152.86 292.63,152.51 294.22,152.28 295.97,152.22 297.68,152.36 296.06,152.00 295.83,151.20 295.43,150.16 294.55,148.56 293.77,147.49 291.50,144.77 290.10,142.76ZM342.06,155.03 342.29,154.08 342.26,153.35 341.97,152.35 341.10,150.42 340.83,149.44 340.70,148.42 340.51,145.27 340.11,142.76 338.71,144.77 336.44,147.49 335.65,148.56 334.77,150.16 334.37,151.20 334.15,152.00 332.52,152.36 333.89,152.23 335.29,152.23 336.91,152.39 338.02,152.63 339.06,153.06 339.67,153.48 340.04,153.83 340.63,154.67 340.99,155.62 340.57,155.58 341.41,156.05 341.72,155.67Z" fillOpacity="0.4" />

          <path d="M134.88,161.73 136.11,157.99 136.32,156.89 136.34,156.06 136.15,154.93 135.19,152.15 134.76,150.44 134.63,150.96 134.37,151.51 134.07,151.93 133.60,152.41ZM69.47,151.33 68.29,154.93 68.12,155.77 68.09,156.34 68.15,157.17 68.40,158.26 69.55,161.73 70.78,152.78 69.99,152.05ZM125.45,160.72 122.11,168.19 114.22,185.35 109.47,195.47 108.38,197.94 107.38,200.45 106.52,203.00 106.15,204.29 105.70,206.19 105.38,207.95 105.06,210.31 104.82,212.69 104.49,218.17 106.15,213.98 107.29,211.53 108.53,209.13 109.71,207.07 111.27,204.55 117.01,195.94 119.66,191.64 121.65,187.95 122.58,186.07 124.29,182.25 125.08,180.30 126.50,176.36 127.73,172.35 128.60,169.03 129.18,166.43 129.90,162.50 130.45,158.54 130.74,155.55 129.95,157.10 129.33,157.96 128.82,158.50 127.95,159.22 127.00,159.85ZM74.15,159.86 74.75,163.81 75.25,166.43 75.84,169.03 76.70,172.35 77.93,176.36 78.62,178.34 80.14,182.25 80.97,184.17 82.78,187.95 83.75,189.81 85.85,193.44 88.24,197.18 93.17,204.55 95.47,208.34 96.75,210.72 97.92,213.16 98.99,215.64 99.94,218.17 99.75,214.51 99.44,210.90 99.15,208.54 98.73,206.19 98.28,204.29 97.50,201.72 96.57,199.19 95.52,196.70 83.32,170.38 79.13,161.08 76.94,159.85 75.70,158.99 74.61,157.96 74.16,157.36 73.80,156.75Z" fillOpacity="0.4" />
        </g>
      </svg>
    </div>
  </div>

  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Shoulders</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Chest</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Triceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Serratus anterior</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Biceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Forearms</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Abs</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Obliques</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Pelvis</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Anterior deltoid
  * Pectoralis major (clavicular head)
  * Triceps brachii (long head)
  * Triceps brachii (medial head)
  * Triceps brachii (lateral head)
  * Pectoralis major (sternal head)
  * Serratus anterior
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/ground-hands-or-body" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" alt="Ground (hands or body)" noZoom className="m-0 w-full h-full object-contain" width="286" height="173" data-path="images/equipment/q01h.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Ground (hands or body)</span></a><a href="/collections/equipment/parallettes" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00a.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=26e3cfa1450c1804eeac014f2490914d" alt="Parallettes" noZoom className="m-0 w-full h-full object-contain" width="250" height="261" data-path="images/equipment/q00a.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Parallettes</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/chest" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Chest</a><a href="/collections/strength/triceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Triceps</a><a href="/collections/strength/biceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Biceps</a><a href="/collections/strength/shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Shoulders</a><a href="/collections/strength/forearms" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Forearms</a><a href="/collections/strength/abs" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Abs</a><a href="/collections/strength/obliques" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Obliques</a><a href="/collections/strength/pelvis" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Pelvis</a><a href="/collections/strength/upper-body-foundation" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Upper body foundation</a><a href="/collections/strength/bent-arm" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Bent-arm</a><a href="/collections/strength/horizontal-pushing" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Horizontal pushing</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="medal" size={16} /> Calisthenics skills</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/calisthenics-skills/pushup" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Pushup</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Elbow</span><a href="/collections/joint-movements/elbow-extension" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />extension</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-horizontal-adduction" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />horizontal adduction</a><a href="/collections/joint-movements/shoulder-flexion-forward" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion forward</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="Side-staggered pushup" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0sl.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=4974e28d0585d93ced5daaca05349ff7" href="/exercises/side-staggered-pushup-e0sl" width="320" height="320" data-path="images/exercises/e0sl.jpg">Novice</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Pushup" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e087.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=8e751059283f5e734e2d60e1889d222c" href="/exercises/pushup-e087" width="320" height="320" data-path="images/exercises/e087.jpg">Novice</Card>
</Columns>

## Variations

<Columns cols={3}>
  <Card title="Pushup" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e087.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=8e751059283f5e734e2d60e1889d222c" href="/exercises/pushup-e087" width="320" height="320" data-path="images/exercises/e087.jpg">Novice</Card>
  <Card title="Diamond pushup" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e033.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=648a42083fddbe4501cc93b9ed2d544d" href="/exercises/diamond-pushup-e033" width="320" height="320" data-path="images/exercises/e033.jpg">Novice</Card>
  <Card title="Pushup eccentric" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e12p.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=871948ebcf9a46c9dc56f3d2522d1b50" href="/exercises/pushup-eccentric-e12p" width="320" height="320" data-path="images/exercises/e12p.jpg">Beginner</Card>
  <Card title="Band-assisted pushup" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e12q.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=6ddae13d4862f169a1633713947f9627" href="/exercises/band-assisted-pushup-e12q" width="320" height="320" data-path="images/exercises/e12q.jpg">Beginner</Card>
  <Card title="Weighted pushup" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e12r.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=7bde32603d1c789981671fc5cb2922ac" href="/exercises/weighted-pushup-e12r" width="320" height="320" data-path="images/exercises/e12r.jpg">Novice</Card>
  <Card title="Band-resisted pushup" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e14o.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=cad6dd4b35370d94cca364dbf32681bc" href="/exercises/band-resisted-pushup-e14o" width="320" height="320" data-path="images/exercises/e14o.jpg">Novice</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Downward dog pushup" img="https://mintcdn.com/openmovement/6MqOY9401y9_GkuQ/images/exercises/w02f.jpg?fit=max&auto=format&n=6MqOY9401y9_GkuQ&q=85&s=bc5bf511381731487531c358be906547" href="/exercises/downward-dog-pushup-w02f" width="320" height="320" data-path="images/exercises/w02f.jpg">Novice</Card>
    <Card title="One-leg dog to plank" img="https://mintcdn.com/openmovement/6MqOY9401y9_GkuQ/images/exercises/w02d.jpg?fit=max&auto=format&n=6MqOY9401y9_GkuQ&q=85&s=be0ae2362d474770f7f02630f12793e1" href="/exercises/one-leg-dog-to-plank-w02d" width="320" height="320" data-path="images/exercises/w02d.jpg">Novice</Card>
    <Card title="Internally rotated pushup" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e08z.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=3f98cf3309125662b38999c707e0a82c" href="/exercises/internally-rotated-pushup-e08z" width="320" height="320" data-path="images/exercises/e08z.jpg">Novice</Card>
    <Card title="Half pushup" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0se.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=7b31b0529aff8a907825334f179afb18" href="/exercises/half-pushup-e0se" width="320" height="320" data-path="images/exercises/e0se.jpg">Beginner</Card>
    <Card title="Palm raise pushup" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e08o.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=73c319f4971b8bd38573c2e580904fda" href="/exercises/palm-raise-pushup-e08o" width="320" height="320" data-path="images/exercises/e08o.jpg">Novice</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/wide-pushup-e0kl). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.