Wide Hand Push-Up

Wide Hand Push-Up

Overview

Target Muscle Groups:
Chest, shoulders, triceps.
Equipment:
Body weight.
Difficulty:
Intermediate.
Log Type:
Reps and weight.

General Information

Wide Hand Push-Up is a compound bodyweight exercise that primarily targets the chest while also engaging the triceps and front shoulders It is considered an intermediate-level movement due to the increased chest emphasis and reduced triceps involvement compared to standard push-ups.

By widening your hand placement beyond shoulder width, the exercise shifts more load onto the outer portions of the chest. This variation not only helps improve chest development but also demands greater control through the shoulders and core.

Wide hand push-ups can be a valuable addition to chest-focused training, especially for those training at home without equipment. However, maintaining proper form is essential to avoid placing unnecessary strain on the shoulders.

Instructions

  1. Start in a standard push-up position but place your hands wider than shoulder-width apart.
  2. Keep your body in a straight line from head to heels, engaging your core and glutes.
  3. Slowly lower your chest toward the ground by bending your elbows outward.
  4. Stop just before your chest touches the floor or reaches a comfortable depth.
  5. Push back up to the starting position by extending your elbows.
  6. Repeat for the desired number of reps while maintaining body alignment and control.

Common Mistakes

Hands Too Far Apart

Excessively wide hands can compromise stability and overload the shoulders.

Flaring Elbows Out

Letting elbows flare beyond a safe angle increases joint stress and reduces power.

Sagging Hips

Allowing the hips to drop disengages the core and places pressure on the lower back.

Incomplete Range of Motion

Not lowering far enough limits chest engagement and reduces effectiveness.

Injuries

Wide Hand Push-Up is a low to medium risk exercise if performed with good control and body mechanics.

The wider hand placement increases stress on the shoulder joints, especially the rotator cuff. This risk is higher if the elbows flare excessively or the movement is performed with poor posture.

To reduce injury potential, keep the elbows at about a 45-degree angle relative to the torso, and ensure the movement is smooth and controlled. Warm up shoulders properly before training and avoid overextending at the bottom of the push-up.

If you feel discomfort in your shoulders or wrists, consider modifying the hand width slightly or using push-up handles to reduce wrist strain.

Frequently Asked Questions

Q: How wide should my hands be for wide push-ups?

A good guideline is 1.5 to 2 times shoulder width, but not so wide that you lose control or strain your shoulders.

Q: Is this harder than a regular push-up?

Not necessarily in overall difficulty, but it places more emphasis on the chest and less on the triceps.

Q: Can I do wide push-ups every day?

It's best to allow at least 24–48 hours of rest between chest-focused sessions to support recovery.

Overview

Target Muscle Groups:
Chest, shoulders, triceps.
Equipment:
Body weight.
Difficulty:
Intermediate.
Log Type:
Reps and weight.