Itsha.com

Short instructions

How to do Wide Push-up

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Set the Wide Push-up position. Keep a straight line from head through heels with hands slightly wider than the shoulders. Brace the trunk and point the elbows diagonally back rather than directly sideways.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Perform the effort phase

    Inhale and bend the elbows to lower the chest or head along the declared path while the shoulder blades move naturally and the body remains rigid.

    Breathing: Inhale through the controlled return.

  3. 3

    Control the end position

    Stop at the deepest pain-free position that preserves shoulder control, wrist alignment, and the declared body line.

    Breathing: Breathe steadily; do not hold your breath.

  4. 4

    Return under control

    Exhale and press the floor away until the elbows are straight without forceful lockout or loss of trunk position.

    Breathing: Exhale through the effort.

Setup and safety note: Use the declared Wide Push-up setup, maintain controlled joint alignment, and stop if the movement causes pain.

Keep exploring

Related chest exercise images

View category →
Weighted Push-up exercise guide showing 3 movement steps using secured back weight
Chest5s guide

Weighted Push-up exercise image

See how to do Weighted Push-up in a clear 3-step exercise image with concise instructions. Focus: middle chest using secured back weight.

Focus: Middle chest

Squeeze Press exercise guide showing 3 movement steps using flat bench and dumbbell pair
Chest5s guide

Squeeze Press exercise image

See how to do Squeeze Press in a clear 3-step exercise image with concise instructions. Focus: middle chest and inner chest using flat bench and dumbbell…

Focus: Middle chest, Inner chest

Smith Machine Bench Press exercise guide showing 3 movement steps using flat bench and Smith machine
Chest5s guide

Smith Machine Bench Press exercise image

See how to do Smith Machine Bench Press in a clear 3-step exercise image with concise instructions. Focus: middle chest using flat bench and Smith machine.

Focus: Middle chest

Push-up exercise guide showing 3 movement steps
Chest5s guide

Push-up exercise image

See how to do Push-up in a clear 3-step exercise image with concise instructions. Focus: middle chest.

Focus: Middle chest

Pec Deck Fly exercise guide showing 3 movement steps using pec deck machine
Chest5s guide

Pec Deck Fly exercise image

See how to do Pec Deck Fly in a clear 3-step exercise image with concise instructions. Focus: middle chest and inner chest using pec deck machine.

Focus: Middle chest, Inner chest

Low-to-High Cable Fly exercise guide showing 3 movement steps using dual cable machine and D-handles
Chest5s guide

Low-to-High Cable Fly exercise image

See how to do Low-to-High Cable Fly in a clear 3-step exercise image with concise instructions. Focus: upper chest using dual cable machine and D-handles.

Focus: Upper chest