Wide Push-Up
Muscles worked
Instructions
- 1With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
- 2To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
- 3Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
- 4After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Wide Push-Up
The wide push-up is a variation of the standard push-up where the hands are placed well beyond shoulder width, which shifts more emphasis onto the chest and away from the triceps. In a plank position with a wide hand placement and the body aligned from heels to head, you lower your chest toward the floor by bending the elbows, then press back up while firmly squeezing the pecs. This bodyweight variation requires no equipment and can be done anywhere, making it a great addition to any program or a solid option while traveling. It does require good core and glute bracing to keep the hips from sagging during the effort.
check_circleBenefits
- check_circleShifts more emphasis onto the chest than a standard push-up
- check_circleRequires no equipment, doable anywhere
- check_circleAlso strengthens core bracing
lightbulbExecution tips
- lightbulbKeep the body perfectly aligned from heels to head
- lightbulbDon't let the hips sag or pike up too high
- lightbulbLower until you feel a good stretch across the chest
- lightbulbSqueeze the chest hard at the top
warningCommon mistakes
- warningPlacing the hands so wide it strains the shoulders
- warningLetting the hips drop, breaking body alignment
- warningOnly lowering through a partial range of motion
- warningRushing through reps without control
helpFrequently asked questions
How wide should my hands be?expand_more
Noticeably wider than shoulder width, while staying comfortable for your wrists and shoulders.
Does the wide push-up work the triceps less?expand_more
Yes, the wider hand placement shifts more work to the chest and reduces triceps involvement.
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