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how to do wide push-ups

Setting your hands wider than your shoulders shortens the distance your arms travel and puts more emphasis on the chest, while the triceps do less. Wide push-ups feel harder than you might expect because the wide position gives your arms less leverage. They are a good variation once standard push-ups are comfortable and you want more chest focus without equipment. Very wide hands and fully flared elbows can pinch the front of the shoulder, so keep the stance moderate and stop if you feel a sharp ache.

▶ watch wide push-ups on the dedicated video page

primary muscleschest
also worksfront delts, triceps
leveladvanced
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Begin in a plank position with your hands placed wider than shoulder-width apart and your feet together. Your body should form a straight line from head to heels.
  2. Engage your chest and lower your body towards the floor by bending your elbows, keeping them at a 90-degree angle to your body.
  3. Lower your chest until it is just above the floor.
  4. Push through your hands to raise your body back to the starting position, fully extending your arms. Repeat for the desired number of repetitions.

how much: Start with 3 sets of 6–8 reps, and add reps before adding a pause at the bottom.

form tips from the wandelbar coaches

  • Place your hands about one and a half shoulder-widths apart, fingers turned slightly outward.
  • Keep your elbows angled around 60 degrees from your body rather than straight out sideways.
  • Squeeze your hands toward each other against the floor as you push up to feel your chest work.

common mistakes

  • Hands so wide the shoulders ache — bring them in until your forearms stay vertical at the bottom.
  • Head dipping while the chest stays high — lower your whole body as one board, chest first.
  • Shrugging shoulders toward the ears — pull your shoulder blades down toward your back pockets.

make it easier or harder

easier
Do wide push-ups from your knees, keeping the same hand position and body line.
harder
Pause for two seconds with your chest just above the floor, or shift your weight toward one hand each rep.
wide push-ups at the bottom: hands set wide, chest just above the floor
wide push-ups — correct starting position

similar bodyweight exercises

push-ups low position: chest just above the floor, body straight from head to heels push-ups kneeling push-ups at the bottom: chest near floor, straight line from head to knees kneeling push-ups diamond push-ups at the bottom: chest above diamond-shaped hands, elbows tucked back diamond push-ups burpees plank phase: hands under shoulders, legs kicked back, body in one line burpees walkouts: hands walked forward into high plank, body in straight line walkouts cobra pose: lying face down, chest lifted on straight arms, hips on floor cobra pose

never wonder what to train next

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