Wide Hand Push-Up
A bodyweight pressing exercise with the hands wider than shoulder-width. It trains the chest, anterior deltoids, and triceps while the trunk muscles stabilize the body; the wider hand position distinguishes it from a standard push-up.
- Body part
- Chest: all exercises
- Movement
- Push: all exercises
- Equipment
- Bodyweight: all exercises
What it trains
- Chest Middle, Primary, 100%
- Chest Lower, Secondary, 65%
- Chest Upper, Secondary, 65%
- Triceps Medial Head, Secondary, 55%
- Triceps Lateral Head, Secondary, 55%
- Triceps Long Head, Stabilizer, 35%
How to perform
Start in a plank position with your hands placed wider than shoulder-width apart on the floor.
Keep your body in a straight line from head to heels, engaging your core and glutes.
Lower your chest towards the ground by bending your elbows out to the sides.
Stop when your chest is just above the floor, ensuring your elbows are at about a 90-degree angle.
Push through your palms to extend your arms and return to the starting position.
Repeat for the desired number of repetitions while maintaining proper form.
Tips
Ensure your hands are positioned wider than shoulder-width to target the chest effectively.
Maintain a straight line from head to heels to prevent lower back strain.
Engage your core throughout the movement to stabilize your body.
Control the descent and avoid letting your chest touch the ground.
Focus on breathing; inhale as you lower down and exhale as you push up.
If you're struggling with form, start on your knees and progress to full push-ups as you build strength.
Common mistakes
Do not place the hands excessively wide; that can limit a comfortable shoulder range of motion.
Do not let the hips sag or rise excessively; keep the torso braced.
Do not flare the elbows sharply or drop the chest with momentum.
Related exercises
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