Wide Push-Ups

A push-up variation that uses a wider hand position to place more emphasis on the chest while still training the shoulders and triceps.

How To Perform Wide Push-Ups

Focus on controlled movement, stable positioning, and proper form.

1

Wide Push-Up

Begin in a standard push-up position, then place your hands slightly wider than shoulder width.

Keep your body in a straight line from your head through your hips and down to your feet.

Lower your chest toward the floor while keeping the movement controlled.

Press through your hands to return to the starting position.

STEP 1

Set Your Hands

Place your hands slightly wider than shoulder width with your fingers pointing forward or slightly outward.

STEP 2

Brace Your Body

Keep your core tight and maintain a straight line through your head, hips, and legs.

STEP 3

Lower Slowly

Bend your elbows and lower your chest toward the floor under control.

STEP 4

Push Up

Press firmly through your hands and return to the starting position without losing your body alignment.

⭐ Form Tip

Think about bringing your chest toward the floor rather than simply moving your head forward.

Keep the movement smooth and avoid dropping quickly into the bottom position.

⭐ Chest Training Tip

Wide push-ups can feel different from standard push-ups because your hands are positioned farther apart.

Start with a comfortable hand position and gradually experiment with a slightly wider position as your strength and control improve.

Quality repetitions are more important than forcing a very wide hand position.

💪 Growth & Strength

Start with a variation that allows around 8–15 controlled repetitions.

If wide push-ups become too easy, gradually increase the difficulty instead of simply rushing through more repetitions.

A simple progression can be:

Incline Push-Ups → Push-Ups → Wide Push-Ups → Decline Push-Ups

You can also increase difficulty by slowing down the lowering phase and maintaining strict control.

⚠️ Safety First

Perform wide push-ups on a stable, non-slip surface.

Avoid placing your hands extremely wide. A moderate increase in hand width is enough to change the movement.

Keep your shoulders controlled and avoid forcing a range of motion that causes discomfort.

If you experience sharp, sudden, or unusual pain, stop the exercise.

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