Wide Grip Push-up
The wide grip push-up is a bodyweight chest exercise that emphasizes the outer pectorals by using a wider-than-standard hand placement. The wider grip reduces triceps involvement and increases the stretch and activation of the chest muscles.
How to do it
- Place your hands on the floor significantly wider than shoulder-width.
- Extend your legs behind you and align your body in a straight line.
- Lower your chest toward the floor by bending your elbows outward.
- Pause at the bottom, then press back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Place your hands significantly wider than your shoulders.
- Keep your body in a straight line from head to heels.
- Lower your chest smoothly toward the floor.
- Press firmly through your palms to return to the start.
Breathing: Inhale as you lower your body toward the floor, and exhale steadily as you push back up to the starting position.
Common mistakes
- Flaring your elbows out too far puts excessive stress on the shoulder joints, so aim for a slight angle rather than a wide 'T' shape.
- Sagging your hips compromises your core stability and places unnecessary pressure on your lower back.
- Bypassing the full range of motion by stopping halfway reduces the effectiveness on the chest muscles.
Muscles worked
Primary: pectorals. Secondary: triceps, shoulders.
Suggested sets & reps
Get fitter
3 sets x 8-10 reps, rest 60 seconds
Lose weight
3 sets x 8-12 reps, rest 60 seconds
Build muscle
3-4 sets x 6-10 reps, rest 90 seconds
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp shoulder discomfort, ease off and switch to a standard or incline 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
Are wide grip push-ups harder than standard push-ups?
They place more leverage demands on your chest muscles and can feel more challenging if you are not used to the wider hand placement.
What should I do if my wrists hurt?
Try placing your hands on push-up bars or dumbbells to keep your wrists in a neutral, straight position.
How often can I do wide grip push-ups?
2 to 3 times per week with at least one rest day between sessions is a great starting point for recovery.