Wide Push-up

A push-up variation with a wider hand placement to target the outer chest.

Beginner-Intermediate · Recommended Sets: 3 sets x 8-12 reps · Outer Chest, Lower Chest, Front Delts

Wide Push-up — Points to Check Today

  • Narrow your hands if your shoulders hurt — Going too wide puts heavy strain on the shoulder joints. (Going even wider despite a twinge in the shoulders)
  • Control all the way down — If your elbows suddenly extend and you drop, you can injure your shoulders. (Losing tension just before the floor so the chest drops with a thud)
  • Focus on the outer chest — The wide grip is meant to develop the outer chest line. (Pushing with the arms only and finishing with the triceps)

Wide Push-up — How to Do It / If You're New

  1. Place your hands about 1.5 times shoulder-width apart and lie face down. Let your fingertips point slightly outward.
  2. Support yourself on your toes, make a straight line from head to heels, then brace your core.
  3. Inhale as you flare your elbows out to the sides and lower until your chest is close to the floor.
  4. Once you feel a stretch in the outer chest, exhale and push off the floor to come back up.