Incline Push-up – Wide Foot Stance
Incline Push-Up Wide Foot Stance is a bodyweight strength exercise targeting the pectorals. The wide foot stance increases base of support and stability during the incline push-up, making it a suitable starting point for those learning proper push-up mechanics.
How to do it
- Place your hands on an elevated surface slightly wider than shoulder-width and step your feet back wider than hip-width.
- Engage your core and maintain a straight body line.
- Lower your chest toward the surface by bending your elbows.
- Press through your palms to push back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your body in a straight line
- Tighten your core muscles
- Lower chest toward the surface
- Keep elbows tucked at 45 degrees
- Push through your palms
Breathing: Inhale as you lower your chest toward the surface and exhale as you push back up to the starting position.
Common mistakes
- Dropping your hips, which strains your lower back
- Flaring elbows out too wide, which can stress shoulder joints
- Moving too fast, which reduces muscle engagement
- Not using full range of motion, which limits strength gains
Muscles worked
Primary: pectorals. Secondary: triceps, shoulders.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60s
Lose weight
3 sets x 12-15 reps, rest 60s
Build muscle
3-4 sets x 8-12 reps, rest 90s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your shoulders or wrists, stop immediately and choose a more elevated surface.
- If you have a history of wrist discomfort, ensure your hands are positioned comfortably and consider using push-up handles.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I feel this in my lower back?
This usually happens if your core is relaxed. Focus on squeezing your glutes and tightening your stomach to keep your back flat.
How wide should my feet be?
Wider than hip-width is ideal. A wider stance provides a more stable base, which helps you focus on your chest rather than balancing.
Can I do this on a kitchen counter?
Yes, a sturdy kitchen counter or table is perfect. Ensure the surface is stable and won't slide.