Wide Hand Push Up
The wide push-up emphasizes the chest muscles and increases the stabilizing strength of the shoulders. A wider hand position reduces the range of motion of the forearms and shifts the load more towards the chest. Suitable for bodyweight training at home or in the gym.
AI Analysis
Required equipment
Why Wide Hand Push Up?
The wide push-up is a classic and effective bodyweight exercise specifically designed to develop the chest muscles. Its wider hand position shifts the load away from the triceps and directly targets the chest muscles, making it an excellent choice for chest growth and strength increase. This movement not only shapes your chest but also strengthens the stabilizing muscles of the shoulders and improves overall upper body control. It is a perfect choice when you want to build impressive upper body strength and muscle mass without expensive gym equipment.
Benefits
Effectively develops chest muscles.
Strengthens shoulder stability.
Improves upper body pushing power.
Increases body control and coordination.
Promotes functional strength.
Suitable for various training environments.
Improves posture and body aesthetics.
Muscle groups
Primary
- chest10
- chest10
Secondary
- deltoids7
- deltoids7
- triceps6
- triceps6
Stabilizers
- abs6
- obliques4
- obliques4
- quadriceps3
- quadriceps3
- gluteal3
- gluteal3
- upper-back3
- upper-back3
How to perform
Setup
- Get into a plank position with your hands clearly wider than shoulder-width, fingers pointing forward and palms slightly below the chest line.
- Keep your body straight from head to heels, with a slight outward rotation of the shoulder blades and your core tight.
- Feet together or hip-width apart, squeeze your glutes and engage your thighs.
Execution
- Lower yourself in a controlled manner towards the floor with your elbows at about a 45-70 degree angle to the sides, bringing your chest between your hands.
- Pause when your chest is close to the floor without your lower back sagging.
- Push up evenly with your entire palm, pressing the floor away and keeping your core tight until your elbows are nearly straight.
Coaching cues
- •Think of a wide arc at the elbows, but avoid raising the shoulders.
- •Gently squeeze the shoulder blades down and outward, maintaining a neutral spine throughout the movement (ribs down).
- •Keep your neck long and gaze slightly down and forward, inhale while lowering and exhale while pushing up.
Common mistakes
❌ Lower back sagging or rounding
Why it's wrong: If the abdominal muscles are not engaged, the lower back may sag or round, which puts unhealthy strain on the spine and reduces chest muscle activation.
✓ Fix: Engage your core by keeping your stomach tight and glutes squeezed throughout the movement. Imagine a straight line from your head to your heels.
❌ Elbows flaring too much to the sides
Why it's wrong: When the elbows point directly to the sides, the shoulders are put in an unnatural position, increasing the risk of injury and reducing effective chest muscle activation.
✓ Fix: Keep your elbows slightly closer to your body, at about a 45-degree angle. They should not point directly to the sides.
❌ Too short range of motion
Why it's wrong: If you do not lower yourself enough or push yourself fully up, the chest muscles do not get a full stretch and contraction, limiting muscle growth and strength development.
✓ Fix: Lower yourself until your chest nearly touches the floor and push yourself up until your arms are nearly straight, keeping tension in the chest muscles.
Frequently asked questions
How does the wide push-up differ from a regular push-up?
In a wide push-up, the hands are positioned wider than shoulder-width, which emphasizes chest muscle activation and reduces the load on the triceps. In a regular push-up, the hands are closer to the body, engaging the triceps and shoulders more.
Is the wide push-up suitable for beginners?
While it is an intermediate exercise, beginners can easily adapt it. You can start with your knees on the ground or on an elevated surface, such as against a table, to learn the correct technique and build strength before progressing to the full version. Progression is key!
Can the wide push-up be made more challenging for advanced trainees?
Yes, absolutely! You can increase the challenge by elevating your feet (e.g., on a bench), using additional weight on your back (plate), or trying plyometric variations where you push yourself off the ground. Slowing down the repetitions also increases effectiveness.
How often should the wide push-up be done as part of a training program?
The frequency of training depends on your goals and recovery ability. For muscle growth, 2-3 times a week is good. For strength development, 1-2 times is sufficient. Remember to give your muscles enough time to recover between workouts to avoid overtraining.
Safety tips
- Warm-up: Always do a light upper body warm-up before push-ups, such as arm circles and dynamic stretches.
- Controlled movement: Avoid fast, jerky movements. Lower yourself down in a controlled manner and push yourself up smoothly.
- Listen to your body: If you feel pain in your shoulders or wrists, stop the movement and check your technique or try an easier variation.
- Keep your core tight: Ensure that your abdominal muscles are engaged throughout the movement to prevent lower back sagging.
Tags
Train smarter with AI coaching
Tsemppi's AI gives you exact weights and reps for every workout. Progress every single session.
Start your free 7-day trial✨ Limited spots available • No credit card required