Start
End
ChestBeginnerBodyweight
Incline Push-Up Wide
تمرين ضغط مرتفع بقبضة واسعة
Target Muscles
ChestAbsShouldersTriceps
Blue = primary · Gray = secondary
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- 1
Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
- 2
Place your hands on the bar, with your hands wider than shoulder width.
- 3
Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
- 4
Keeping your body straight, lower your chest to the bar by bending the arms.
- 5
Return to the starting position by extending the elbows, pressing yourself back up.
Important tips
Squeeze your chest at the top of every rep.
Keep your elbows on a steady path — no mid-rep flaring.
Lower under control — the eccentric builds the muscle.
