Wide-grip hands-elevated push-up

The wide-grip hands-elevated push-up is a variation on the elevated push-up performed with the hands farther apart than with a standard push-up. Having the hands higher than the feet makes it easier than wide-grip push-ups on the floor, but the extra width also puts more emphasis on the chest muscles. It can be used as a substitute for wide-grip floor push-ups, or as a mechanical dropset after maxing out on floor push-ups.


  1. Stretches and emphasizes the chest muscles
  2. Effective substitution for wide-grip push-ups in any workout
  3. Great for burnout sets at the end of a chest or triceps workout

Wide-grip hands-elevated push-up Images


Wide-grip hands-elevated push-up Instructions

Wide-grip hands-elevated push-up muscle diagram
  1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
  2. Place your hands on the bar, with your hands wider than shoulder width.
  3. Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
  4. Keeping your body straight, lower your chest to the bar by bending the arms.
  5. Return to the starting position by extending the elbows, pressing yourself back up.