Wide Hand Push up
Perform wide hand push-ups to intensely target your chest muscles. This bodyweight exercise strengthens your pectorals, deltoids, and triceps effectively.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Wide Hand Push up
Decline Push Up
Chest · Pectoralis Major Clavicular Head · Body weight
Push Up
Chest · Pectoralis Major Sternal Head · Body weight
Plyo Push Up
Chest · Pectoralis Major Sternal Head · Body weight
Deep Push Up
Chest · Pectoralis Major Sternal Head · Dumbbell
Description
A variation of the standard push-up, where the hands are placed wider than shoulder width apart. This targets the chest muscles more.
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How to do Wide Hand Push up
- 01Setup
Start in a plank position with your hands placed wider than shoulder-width apart, fingers pointing forward. Ensure your body forms a straight line from head to heels, engaging your core and glutes.
- 02Setup
Keep your elbows slightly bent, not locked, and your gaze directed slightly ahead of your hands to maintain a neutral neck alignment.
- 03
Inhale as you slowly lower your chest towards the floor by bending your elbows out to the sides, maintaining a straight body line. Descend until your chest is just above the ground or your shoulders are below your elbows.
- 04
Exhale powerfully as you push through your palms to extend your elbows and return to the starting plank position, squeezing your chest at the top. Avoid letting your hips sag or rise throughout the movement.
Tips
- Focus on leading with your chest: Imagine pulling the floor towards you as you descend and pushing it away as you rise, emphasizing pectoral engagement.
- Control the eccentric phase: Lowering slowly for 2-3 seconds increases time under tension, enhancing muscle growth and control.
- Maintain elbow angle: Keep your elbows pointing slightly back and out, rather than flaring directly to the sides, to protect your shoulder joints.
- Adjust hand width for comfort: While wide is the goal, find a width that allows a deep chest stretch without shoulder discomfort, gradually increasing it over time.
Common mistakes
- Flaring elbows excessively: Prevent shoulder strain by keeping your elbows at approximately a 45-60 degree angle relative to your torso, rather than straight out to the sides.
- Sagging hips or arching back: Maintain a rigid plank position throughout the entire movement by actively engaging your core and glutes to keep your body in a straight line.
- Partial range of motion: Ensure you lower your chest close to the floor and fully extend your arms at the top to maximize chest activation and achieve full muscle contraction.
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Get Ellim — FreeQuestions
What muscles does Wide Hand Push up work?
Wide Hand Push up primarily targets Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii.
Is Wide Hand Push up good for beginners?
Wide Hand Push up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Wide Hand Push up?
You need Body weight to perform Wide Hand Push up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Wide Hand Push up?
Focus on leading with your chest: Imagine pulling the floor towards you as you descend and pushing it away as you rise, emphasizing pectoral engagement. Control the eccentric phase: Lowering slowly for 2-3 seconds increases time under tension, enhancing muscle growth and control. Maintain elbow angle: Keep your elbows pointing slightly back and out, rather than flaring directly to the sides, to protect your shoulder joints. Adjust hand width for comfort: While wide is the goal, find a width that allows a deep chest stretch without shoulder discomfort, gradually increasing it over time.
What are common mistakes when doing Wide Hand Push up?
Flaring elbows excessively: Prevent shoulder strain by keeping your elbows at approximately a 45-60 degree angle relative to your torso, rather than straight out to the sides. Sagging hips or arching back: Maintain a rigid plank position throughout the entire movement by actively engaging your core and glutes to keep your body in a straight line. Partial range of motion: Ensure you lower your chest close to the floor and fully extend your arms at the top to maximize chest activation and achieve full muscle contraction.
Related exercises
Kneeling Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
Single Arm Push-up Supported Wall
Chest · Pectoralis Major Clavicular Head · Body weight
Finger Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
Elevanted Push-Up
Chest · Pectoralis Major Clavicular Head · Body weight
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store