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Wide Push-up

Difficulty: ⭐ Beginnerpush

Home Setup

Perform on any flat, stable surface like a carpet, hardwood floor, or yoga mat for comfort

yoga mat or towelclear floor space

💡 Pro tip: Place hands on books or small platforms to increase range of motion and chest stretch

Gym Setup

Open floor space or exercise mat

Safety: Ensure hands are placed on a non-slip surface to prevent sliding during the movement

💪 Muscles Worked

Pectoralis MajorAnterior DeltoidsTriceps BrachiiSerratus AnteriorCore Stabilizers

⭐ Why This Exercise?

Wide push-ups place greater emphasis on the chest muscles compared to standard push-ups, making them excellent for building upper body pushing strength and chest development. The wider hand placement also reduces stress on the shoulders for some individuals while still providing a full-body stabilization challenge through core engagement.

Make It Easier

Regressions for building up strength

1. Wide Push-up from Knees

yoga mat or knee pad

Reduces load by approximately 50% while maintaining the wide hand position and movement pattern

2. Incline Wide Push-up

bench + chair + wall + elevated surface

Elevating hands on a surface reduces the percentage of bodyweight lifted, making it easier while keeping proper form

3. Wall Wide Push-up

wall

Most accessible regression with minimal load, perfect for building initial strength and learning the movement pattern

Make It Harder

Progressions for advanced athletes

1. Decline Wide Push-up

bench + box + chair

Elevating feet increases load on upper chest and shoulders, adding 10-20% more resistance

2. Wide Push-up with Pause

none

Adding a 2-3 second pause at the bottom increases time under tension and eliminates momentum

3. Weighted Wide Push-up

weight vest + weight plate + backpack with weights

Adding external load via weight vest or plate increases absolute strength demands

↕️ Similar Movements

Standard Push-up
Narrower hand placement shifts emphasis to triceps while maintaining similar movement pattern
Diamond Push-up
Opposite end of hand placement spectrum, maximizing tricep engagement with narrow hand position
Archer Push-up
Unilateral progression using wide hand placement with weight shift to one side
Pseudo Planche Push-up
Advanced variation with hands positioned wider and further back, increasing shoulder and core demands
Chest Dip
Vertical pushing movement that similarly emphasizes chest development with forward lean

Form Checklist

✓Place hands 6-12 inches wider than shoulder-width with fingers pointing forward or slightly outward
✓Maintain a straight line from head to heels with core braced and glutes engaged throughout
✓Lower chest toward the ground until elbows reach 90 degrees or chest nearly touches floor
✓Keep elbows at approximately 45-60 degrees from torso, not flared straight out to 90 degrees
✓Push through the palms to return to start position while maintaining body alignment

Common Mistakes

  • •Flaring elbows out to 90 degrees, which places excessive stress on shoulder joints
  • •Allowing hips to sag or pike up, breaking the straight body line and reducing core engagement
  • •Not achieving adequate depth, limiting range of motion and chest activation
  • •Placing hands too wide, which reduces range of motion and can strain shoulders
  • •Leading with the head or looking up, causing neck strain and misalignment

📈 When to Progress

Progress when you can perform 3 sets of 15-20 repetitions with perfect form, full range of motion, and controlled tempo without compensation patterns