Videos
Instructions
- Start in a high plank position with your hands placed wider than shoulder-width apart.
- Keep your body in a straight line from head to heels, engaging your core.
- Lower your chest toward the ground by bending your elbows out to the sides.
- Stop when your chest is just above the floor, maintaining control.
- Push back up to the starting position by extending your arms.
Technical Tips
- Do not let your hips sag or rise during the movement.
- Keep your elbows at approximately 45–60 degrees relative to your torso.
- Engage your core and glutes to maintain spinal alignment.
Breathing Tips
- Inhale as you lower your body toward the ground.
- Exhale as you push back up to the starting position.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Wrist pain or carpal tunnel syndrome
- Elbow tendinitis
The Wide Push-Up is a bodyweight exercise that targets the upper body, focusing particularly on the chest and shoulders. By widening the hand placement beyond shoulder-width, this variation emphasizes the pectoral muscles more than the traditional push-up while still engaging the deltoids and triceps. It is a simple yet effective movement for developing upper body strength, endurance, and muscular definition, especially in the outer chest region. Suitable for beginners and experienced practitioners alike, the wide push-up requires no equipment and can be performed virtually anywhere. Its utility spans from fitness training to calisthenics and CrossFit, making it a versatile addition to any routine. The movement also engages stabilizing muscles in the core and serratus anterior, contributing to improved posture and shoulder stability. Whether you're aiming to build muscle or enhance functional strength, the wide push-up offers a solid foundation for upper body conditioning.
What muscles do wide push-ups work the most?
Wide push-ups primarily work the chest muscles, especially the outer pectorals, along with the shoulders and triceps for support.
Are wide push-ups better than regular push-ups?
Wide push-ups are better for targeting the chest, while regular push-ups provide more balanced activation across the chest, shoulders, and triceps. Both offer unique benefits.
Can beginners do wide push-ups?
Yes, beginners can perform wide push-ups by starting on their knees or with incline variations to reduce resistance while maintaining proper form.
Do wide push-ups build a bigger chest?
Yes, wide push-ups emphasize the pectoral muscles, which can contribute to greater chest size and definition when performed consistently with progressive overload.
How far apart should my hands be for wide push-ups?
For wide push-ups, your hands should be placed wider than shoulder-width, typically 1.5 to 2 times the width of your shoulders for optimal chest activation.