Description:
The wide push-up is a bodyweight push-up performed with the hands placed wider than shoulder width. The wider hand position increases the stretch and workload on the pectoral muscles while reducing triceps involvement, making it a chest-focused version of the classic push-up.
Benefits:
- Emphasizes the chest.
- Builds pressing strength with no equipment.
- Improves chest and shoulder mobility.
- Trains core stability.
- Easy to scale up or down.
Profile:
| Equipment: | Bodyweight |
| Type: | Bodyweight (Compound) |
| Resistance Type: | Body Weight |
| Level: | Beginner |
Muscles:
Primary Muscles
- Pectoralis Major
- Anterior Deltoid
Secondary Muscles
- Triceps Brachii
- Serratus Anterior
- Abdominals and Core
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Start in a high plank with your hands placed wider than shoulder width and your fingers pointing forward.
- Set your body in a straight line from head to heels and brace your core.
- Lower your chest toward the floor under control, allowing your elbows to bend out at roughly 45 degrees.
- Descend until your chest is just above the floor.
- Press through your palms to return to the start, keeping your body rigid.
- Repeat for the desired reps.
Common Mistakes:
- Placing the hands so wide that the shoulders feel strained.
- Letting the hips sag or pike.
- Using a partial range of motion.
- Shrugging the shoulders toward the ears.
Variations:
- Standard Push-Up
- Diamond Push-Up
- Incline Push-Up
- Dumbbell Flat Bench Flyes
Safety Tips:
- Avoid an excessively wide hand position that stresses the shoulders.
- Stop if you feel shoulder pain.
- Keep the core braced and the neck neutral.
- Build the range of motion up gradually.
Additional Information:
The wide push-up is a useful chest-focused variation, but a very wide hand position can stress the shoulder joint. Use a moderately wide position that lets you feel the chest working without shoulder discomfort.
ExercisesBrowse the full exercise database ›