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Wide-Grip Push-Up

A push-up variation with hands placed wider than shoulder width, increasing the range of motion and chest emphasis.

Setup

Place your hands noticeably wider than shoulder width. Wide enough to feel a genuine difference from a standard push-up, but not so wide that your shoulders feel unstable.

Movement

Form the same straight body line as a standard push-up. Head to heels, core and glutes engaged. Lower with control. You'll likely feel a deeper stretch across the chest than with a standard hand position.

Return

Press back up. Extend your arms fully, maintaining the straight body line throughout.

Common Mistake to Avoid

Going too wide and straining the shoulders. There's a point where extra width adds joint stress without adding chest benefit — find a width that feels challenging but stable.

Equipment None (bodyweight)
Primary Muscles Chest (pectoralis major)
Secondary Muscles Front shoulders, triceps

Why it matters

Widening the hand position beyond a standard push-up increases the stretch placed on the chest at the bottom of the movement and shifts a larger share of the workload onto the chest, away from the triceps. It's a useful variation once a standard push-up is comfortable and you're looking to bias the movement more toward the chest specifically.

How to do it

  1. Place your hands noticeably wider than shoulder width. Wide enough to feel a genuine difference from a standard push-up, but not so wide that your shoulders feel unstable.
  2. Form the same straight body line as a standard push-up. Head to heels, core and glutes engaged.
  3. Lower with control. You'll likely feel a deeper stretch across the chest than with a standard hand position.
  4. Press back up. Extend your arms fully, maintaining the straight body line throughout.

Common mistakes

  • Going too wide and straining the shoulders. There's a point where extra width adds joint stress without adding chest benefit — find a width that feels challenging but stable.
  • Letting the hips sag. Same core-engagement principle as any push-up variation.
  • Only achieving a shallow range of motion. The wider hand position is meant to allow a deeper stretch — don't cut the rep short.
  • Attempting this before a standard push-up is solid. Build the base movement pattern first before adding the wider, more demanding variation.

Sets & reps by level

Beginner

3 sets of 8–12 reps, using an incline if needed to manage the increased difficulty.

Intermediate

3–4 sets of 12–15 reps with strict form.

Advanced

4 sets of 15–20+ reps, or add a weighted vest once standard reps become easy.

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