Wide Hands Wall Push-Up

Also known as: wide hand wall push-up, wide wall push-up

In SetGrip: Wall Push-Up (Wide Hands)

Secondary muscles
Triceps, Delts
Body part
Chest
Position
Prone
Laterality
Bilateral (both sides together)
Category
Strength

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Wall push-ups with a wide hand position keep the load tiny while nudging the emphasis toward the chest rather than the arms; the close hands wall version does the opposite. Standing farther from the wall raises the challenge, making distance your progression tool before moving to an incline surface.

How to do the Wide Hands Wall Push-Up

  1. Stand facing a wall, about arm's length away.
  2. Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
  3. Step back with your feet, keeping them hip-width apart.
  4. Engage your core and keep your body in a straight line from head to heels.
  5. Bend your elbows and lower your chest towards the wall, keeping your body straight.
  6. Pause for a moment, then push yourself back to the starting position.
  7. Repeat for the desired number of repetitions.

Tip: Screw your hands into the floor as if turning the fingers outward to set the shoulders before each set.

Muscles worked

Primary

Pectorals · Chest

The chest drives the arms together as you push, and it is loaded most in the bottom half of the rep when the elbows are bent.

Secondary

  • Triceps — The triceps finish the rep by locking the elbows, and they do more work the narrower your hands are.
  • Delts — The front delts assist the chest, especially on decline variations where the feet are elevated.

Common mistakes

  • Hips sagging or piked — the body should stay a straight line from head to heels; squeeze the glutes and brace the abs before each rep.
  • Elbows flared to 90 degrees — flaring the arms out wide loads the shoulder joint; keep the elbows tucked to about 45 degrees from the torso.
  • Cutting the bottom short — chest should come to within a fist of the floor; if that means fewer reps, do fewer reps.
  • Head dropping first — the chin reaching for the floor makes it look like a rep when it is not; keep the head neutral and lead with the chest.

Where it fits in a workout

Push-ups work as a warm-up before bench press, as a finisher after chest work or as the main push exercise when training with no equipment. Superset them with inverted rows or a band pull-apart for balance.

How many sets, how heavy and how hard: see what the ACSM position stands support.

Variations and alternatives

Similar exercises

Without bodyweight

Easier and harder

When to talk to someone

  • Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
  • Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
  • Pregnant: ask your obstetric care provider which exercise suits you.

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More exercises

Sources

  1. ACSM position stand on exercise quantity and quality (Garber et al., 2011)
  2. ACSM preparticipation health screening (Riebe et al., 2015)
  3. ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
  4. CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)

Sources checked on October 17, 2026. Full citations are in the exercise library.

Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.