Wide-Grip Push-Up
A push-up with the hands placed well outside shoulder width, increasing chest emphasis and reducing triceps involvement.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Triceps
- Sets
- 3
- Reps
- 8–20
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Start in a high plank with hands about one and a half times shoulder width apart, fingers pointing forward or slightly out.
Brace the core and keep the body in a straight line.
Lower the chest toward the floor between the hands.
Stop when the chest is just above the floor.
Push back up to straight arms.
Breathing: Inhale as you lower, exhale as you push.
Coaching tips
Stretch across the chest
Keep the body rigid
Don't let the shoulders shrug
Common mistakes
Hands so wide that range becomes very short
Sagging hips
Elbows locking out aggressively
Safety notes
Keep the width moderate if you feel pinching at the front of the shoulder.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.