Wide-Grip Push-Up
A bodyweight horizontal push variation with hands wider than shoulders, targeting chest and front shoulders to build upper body strength; engages triceps and core for stability.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest, Shoulders
Secondary Muscles
Abs, Glutes
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest, Lower Chest
Shoulders
8/10Anterior Delts
Triceps
7/10Lateral Head, Medial Head
Abs
5/10Rectus Abdominis
Glutes
3/10Programming
Typical Rep Range
8-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Start in a high plank with hands wider than shoulder-width apart, fingers forward, body straight from head to heels, core engaged.
- Inhale and bend elbows out to sides to lower chest toward floor.
- Lower until chest nears ground or upper arms parallel to floor.
- Exhale and press through palms to extend arms and lift body up.
- Keep body straight, moving hips and shoulders together.
- Repeat for reps, maintaining form.
Coaching Tips
Form Cues
- Keep body rigid.
- Elbows at 45-90 degrees.
- Drive through palms.
- Engage core tight.
Breathing
Inhale during descent, exhale forcefully during ascent, brace core throughout.
Tempo
3-1-1
Range of Motion
From full arm extension to chest near ground or elbows at 90 degrees.
Safety
Safety Notes
- Warm up shoulders and wrists.
- Avoid if acute shoulder or wrist pain.
- Control descent to prevent strain.
- Scapulae rotate up naturally.
Spotting
No spotting needed; use modifications if form breaks.
Common Mistakes
- Sagging hips.
- Flaring elbows too wide.
- Arched lower back.
- Dropping head.
When to Avoid
- Acute shoulder impingement
- Wrist injuries
- Lower back issues
Flexibility Needed
- Shoulder flexion to 160 degrees
- Wrist extension to 70 degrees
Build Up First
- Master basic plank hold
- Know standard push-up form
Also known as
Wide Push Up, Wide Hand Push Up, Broad Grip Push Up
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