The wide push-up places the hands wider than shoulder-width, which increases the stretch on the chest and takes some load off the triceps. It is a simple bodyweight chest variation that needs no equipment and is useful when regular push-ups feel too easy.
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How effective is this exercise for you?
4
Sets
20
Reps
Bodyweight
Equipment
5.80
Cal/min
🎯 Muscles Worked
🎯
Primary
Chest
➕
Secondary
Shoulders
📋 How To Perform Wide Push-Up
1
Get into a push-up position with hands wider than shoulder-width.
2
Keep your body in a straight line, core braced.
3
Lower your chest toward the floor — this wider grip increases the chest stretch.
4
Press back up, squeezing your chest at the top.
5
Don't let your elbows flare out to 90° — keep some angle to protect your shoulders.
💡 Benefits of Wide Push-Up
Shifts more of the work onto the chest and the front of the shoulders, and trains the chest through a longer range than a standard push-up. It also reinforces core stability in the plank position.
📈 Sets, Reps & Programming
Do 3 sets of 10 to 20 reps after regular push-ups, or as a variation in a home chest workout. Keep the hands about 1.5 times shoulder-width, no wider.
⚠️ Common Mistakes to Avoid
Placing the hands so wide that the shoulders strain
Letting the hips sag toward the floor
Using only half the range of motion
✅ Pro Tips
Place the hands about 1.5 times shoulder-width and keep the body in a straight line
Lower the chest all the way down with control
🛡️ Safety Notes
Very wide hand positions stress the shoulders. If you feel pinching, bring the hands closer together.
