Wide Grip Push-Up
- Primary musclePectorals
- EquipmentBodyweight
- DifficultyIntermediate
- TypeCompound · Push
Widening your hands beyond shoulder width shortens the range of motion and shifts more of the load to the chest and shoulders while the triceps contribute less. It trades depth for a stronger pec stretch at the bottom, which makes it a chest-volume complement to the close grip push-up rather than a replacement.
How to do the Wide Grip Push-Up
- Start in a high plank position with your hands wider than shoulder-width apart.
- Keep your body in a straight line from head to toe.
- Lower your chest towards the ground by bending your elbows, keeping them close to your sides.
- Push through your palms to extend your arms and return to the starting position.
- 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.
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.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
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.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Wide Grip Push-Up work?
The Wide Grip Push-Up primarily works the pectorals. It also involves the triceps and delts, which assist the movement and stabilise the joints.
Is the Wide Grip Push-Up good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Wide Grip Push-Up with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Wide Grip Push-Up?
If you cannot do the Wide Grip Push-Up, try the Dumbbells Deficit Push-Up, the Decline Push-Up or the Push-Up Plus. Each of them trains the pectorals through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Wide Grip Push-Up, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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