Wide Grip Push Up
The wide grip push up is a bodyweight exercise targeting the chest with increased emphasis on the outer pectoral muscles. The wider hand position reduces triceps involvement and places greater stress on the chest, making it an effective variation for developing chest width and strength.
How to do it
- Begin in a push-up position with your hands placed significantly wider than shoulder-width apart.
- Keep your fingers pointing forward or slightly outward and your body in a straight line from head to heels.
- Lower your chest toward the floor by bending your elbows outward.
- Pause briefly when your chest is just above the floor, then press back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Place hands wider than your shoulders with fingers pointing forward or slightly outward.
- Engage your core and squeeze your glutes to keep your body in a straight line.
- Lower your chest smoothly toward the floor by bending your elbows outward.
- Pause briefly at the bottom before pressing firmly back up to the start.
Breathing: Inhale as you lower your body toward the floor, and exhale steadily as you press back up to the starting position.
Common mistakes
- Flaring elbows too wide, which can place unnecessary stress on the shoulder joints.
- Sagging hips, which strains the lower back and reduces core activation.
- Not lowering down far enough, which limits the full range of motion for the chest.
Muscles worked
Primary: chest. Secondary: shoulders, upper arms, abs.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 60 s
Lose weight
3 sets × 10–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your shoulders or wrists, ease off and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Are wide grip push ups harder than standard push ups?
They shift more of the workload away from the triceps and onto the chest muscles, which can make them feel different or slightly more challenging depending on your upper body strength.
How wide should my hands be?
A good rule of thumb is to place your hands about one to two hand-widths outside of your standard shoulder-width push-up position.
What if I feel this in my shoulders instead of my chest?
If you feel discomfort in your shoulders, try bringing your hands slightly closer together or angling your elbows backward at a 45-degree angle rather than flaring them straight out.