Strength Training · Bodybuilding · Calisthenics
Wide-Grip Push-Up
The wide-grip push-up is a bodyweight press with your hands farther apart than in a standard push-up. It trains your chest, with help from your shoulders and triceps.
- Beginner
- Compound
- Low injury risk
- Rest 1 min
How to do it
- Kneel with your palms flat on the floor about one and a half times shoulder width apart.
- Extend your legs into a plank supported on your toes, with a straight line from your head to your heels.
- Lower your chest toward the floor until your upper arms are roughly parallel to it.
- Press the floor away to return to straight arms.
Form cues
- Spread pressure across your whole palm.
- Exhale as you press up.
- Keep your shoulders away from your ears.
Common mistakes
- Elbows flaring straight sidewaysAngle your elbows back about 45–60 degrees from your torso rather than forming a T shape.
- Hips saggingBrace your abdomen before each repetition to keep your lower back from arching.
- Hands excessively wideBring your hands inward enough that your forearms remain close to vertical at the bottom.
Safety
A wide hand position can strain your shoulders if your elbows flare or you force the bottom range. Supporting your weight on bent wrists can also aggravate wrist discomfort.
- Warm up with a few easy wall or incline repetitions.
- Use a controlled descent rather than dropping toward the floor.
- Stop the set if you feel sharp pain or shoulder pinching.
If you have ongoing shoulder or wrist pain, use an easier version that is comfortable or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 6–12 reps
- Rest
- 1 min
Choose a version that lets you finish each set with about two good repetitions left.