Wide push-ups

A push-up variation with hands placed wider than shoulder-width, which increases the range of motion through the chest and shifts emphasis from triceps to the pectorals.

How to Perform

1. Set up in a plank position with hands 6–12 inches wider than shoulder-width.
2. Keep your core braced and body in a straight line.
3. Lower your chest to the floor, allowing elbows to flare slightly more than a standard push-up.
4. Focus on feeling a stretch through your chest at the bottom.
5. Press back up, squeezing the chest as your arms extend.

Common Mistakes

• Placing hands too wide, which reduces strength and can stress the shoulder joint.
• Hips sagging or piking up — maintain a rigid plank.
• Not lowering to full depth, losing the chest stretch.

Appears In