Wide Dumbbell Push Up
The wide dumbbell push-up is an exercise targeting the chest, with secondary emphasis on the triceps and shoulders. Gripping dumbbells in a wide position increases the range of motion and recruits the outer chest fibers more effectively than a standard push-up.
How to do it
- Place two dumbbells on the floor wider than shoulder-width apart and grip each handle.
- Assume a push-up position with your arms fully extended, hands gripping the dumbbells.
- Lower your chest towards the floor between the dumbbells by bending your elbows.
- Push through the dumbbells to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions, maintaining a straight body line throughout.
Form cues
- Keep your body in a straight line from head to heels.
- Place dumbbells wider than shoulder-width apart.
- Lower your chest slowly between the handles.
- Press firmly into the dumbbells to return to the top.
Breathing: Inhale as you lower your chest toward the floor, and exhale powerfully as you push back up to the starting position.
Common mistakes
- Sagging hips strains the lower back and reduces chest activation.
- Flaring elbows out too wide can place unnecessary stress on the shoulder joints.
- Rushing through reps reduces the range of motion and limits muscle engagement.
Muscles worked
Primary: chest. Secondary: triceps, shoulders, abs.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 60 s
Lose weight
3 sets × 8–12 reps, rest 60 s
Build muscle
3–4 sets × 8–10 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel shoulder discomfort, reduce your range of motion or switch to a standard push-up.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why use dumbbells instead of doing a regular push-up?
Using dumbbells allows for a deeper range of motion and targets the chest muscles from a slightly different angle while keeping your wrists in a neutral position.
What should I do if my wrists hurt on the dumbbells?
Ensure your wrists are stacked directly over the handles. If discomfort continues, switch to a standard bodyweight push-up on the floor.
How often can I include this exercise in my routine?
Two to three times per week with at least one rest day between sessions is a great starting point for recovery.