Wide Push-Up

Wide Push-Up is a variation of the traditional push-up where the hands are placed wider than shoulder width apart. This shifts the focus from the triceps and shoulders to the outer parts of the **chests**, while still activating the **shoulders** and **core strength**. This exercise is especially useful for building a strong upper body.

Correct technique and execution

How to perform a correct Wide Push-Up:

  1. Starting position: Place your hands wider than shoulder-width apart, and keep your body in a straight plank position with your feet together.
  2. Lowering: Bend the elbows out to the sides and lower the body in a controlled manner towards the ground until the chest almost touches the ground.
  3. Press up: Press through the palms and lift the body back to the starting position. Keep your core tight to maintain a straight line from head to heels.

Common errors

  • Too wide hand placement: Avoid placing your hands too far out, as this can strain the shoulders unnecessarily.
  • Hips too high: Keep the hips in line with the body to avoid incorrect strain on the lower back.

Modifications and variations

For beginners: Perform the exercise on the knees to reduce the strain. For advanced: Add a leg lift to increase the challenge and further activate the core muscles.

Reps and sets

Aim for 3 sets of 10-12 repetitions, and increase the number of repetitions as you get stronger.

Breathing technique

Breathe in when you lower your body to the ground, and breathe out when you push back up.

Videos for technique

Here are two videos showing the Wide Push-Up with different approaches:

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