An incline push-up with the hands well outside shoulder width on a bar, shifting the work toward the chest while the incline keeps it beginner friendly.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Grip a Smith machine bar or sturdy edge at about hip height with the hands about one and a half times shoulder width, then walk the feet back until your body is straight.
Brace the core and keep the body in one line.
Lower the chest to the bar, letting the elbows travel out to the sides.
Stop when the chest is just short of the bar.
Press back up to straight arms.
Breathing: Inhale as you lower, exhale as you press up.
Chest to the bar
Stretch across the chest
Body stays rigid
Hands so wide the range becomes tiny
Hips sagging
Shrugging the shoulders toward the ears
Make sure the bar is locked, and narrow the grip if the front of the shoulder pinches.