Out Push Ups
This chest exercise mainly works your middle chest, with help from your upper chest, lower chest and shoulders. Watch the demo video, then follow the tips below.
Rep Range
10-20
How to do Out Push Ups
Start with hands close together. Explosively jump hands out to a wide stance and immediately perform a push-up. At the top, jump hands back to the starting close position and repeat.
Common mistakes
Keep the core engaged to prevent hip sag. Land softly with hands to minimize wrist strain.
Breathing
Inhale as you perform the push-up in the wide stance; exhale as you jump hands back to the close position. Continue alternating.
Muscles worked
Primary Muscles
Middle Chest
Secondary Muscles
Upper Chest, Lower Chest, Shoulders, Triceps, Core, Serratus Anterior
Tertiary Muscles
Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae, Lower Body
