Push-Up Wide

The wide push-up is a variation of the push-up with the hands wider than shoulder-width apart. It targets upper-body muscle groups including the chest, shoulders, and triceps, but has more of a chest emphasis than narrower-grip push-up variations. If wide push-ups lead to pain in the front of your shoulder, opt for a narrower version.


  1. Greater chest stretch and emphasis than narrower push-up variations
  2. Strengthens the chest, triceps, upper back, and shoulders
  3. Can be more difficult than narrower push-ups, depending on depth

Push-Up Wide Images


Push-Up Wide Instructions

Push-Up Wide muscle diagram
  1. With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
  2. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
  3. Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
  4. After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.