Animated GIF · Available via API
gif_boxWide Hand Push Up
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
Body WeightCategory
strength
Mechanic
compound
Cal/min
5.5
Force
push
Wide Hand Push Up is a intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
list_alt Step-by-Step Instructions
Start in a high plank position with your hands wider than shoulder-width apart.
Keep your body in a straight line from head to toe.
Lower your chest towards the ground by bending your elbows, keeping them close to your sides.
Push through your palms to extend your arms and return to the starting position.
Repeat for the desired number of repetitions.
grid_view More Chest Exercises
warning Common Mistakes
Hands Placed Too Far Apart
Spreading the hands excessively beyond shoulder-width places the wrists in a compromised angle and reduces the mechanical advantage of the chest muscles. Aim for a hand placement roughly 1.5× shoulder width — wide enough to increase pec stretch without straining the wrists.
Raised Hips (Pike Position)
Hiking the hips upward to compensate for limited shoulder mobility unloads the chest and defeats the purpose of the exercise. Keep your spine neutral and your hips level with your shoulders throughout the movement.
Rushing Through Reps
Using momentum and fast, sloppy reps reduces time under tension and increases injury risk to the pec minor and shoulder joint. Control the descent for 2–3 seconds to maximise chest stretch and activation.
shuffle Variations & Progressions
Standard Push-Up
Narrowing the hand placement back to shoulder-width reduces chest stretch but increases tricep involvement, making it a complementary movement to train alongside the wide variation.
Wide-Hand Decline Push-Up
Elevating the feet while maintaining a wide grip targets the upper chest and anterior deltoid simultaneously, adding intensity for intermediate trainees.
Wide-Hand Pause Push-Up
Pausing for 1–2 seconds at the bottom of each rep eliminates elastic energy and forces greater muscular effort, significantly improving chest strength at the stretched position.
Wide-Hand Push-Up on Dumbbells
Placing the hands on dumbbells allows the chest to descend below hand level, increasing range of motion and pectoral stretch beyond what the floor permits.
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