Wide Push-Up
Primary
Chest
Secondary
Shoulders, Triceps
Equipment
Bodyweight
Difficulty
Beginner
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Wide Push-Up is a compound pushing movement that primarily targets your chest. Use for chest emphasis in push-up training.
Everything You Need to Know About the Wide Push-Up
The Wide Push-Up is a good for beginners exercise that targets your Chest. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for chest emphasis in push-up training. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Wide Push-Up
Primary
Secondary
Stabilizers
Wide Push-Up form guide
- 1
Start in a plank position.
- 2
Place hands wider than shoulder-width apart.
- 3
Keep your body in a straight line.
- 4
Lower your chest toward the floor.
- 5
Push back up to the starting position.
- 6
Keep your core engaged throughout.
What are the best tips for the Wide Push-Up?
Wide hands emphasize chest more than triceps.
Don't let your hips sag.
Control the movement.
Go through full range of motion.
What are common Wide Push-Up mistakes to avoid?
Hands not wide enough.
A poor grip during the Wide Push-Up limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Hips sagging downward, indicating weak core engagement.
Losing hip position during the Wide Push-Up shifts the loading pattern away from your Chest and can compress your lower back. Stay planted and let your Chest do the work.
Not going low enough.
During any pressing movement like the Wide Push-Up, this mistake reduces how effectively your Chest can produce force. Focus on the muscle you're trying to work — if you can't feel your Chest driving the movement, something is off.
Is the Wide Push-Up right for you?
All fitness levels looking to build strength and muscle definition.
How to Program the Wide Push-Up
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-20 reps. Rest 60s.
What are good alternatives to the Wide Push-Up?
Other Variations
- Decline Wide Push-Up
- Tempo Wide Push-Up
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Wide Push-Up — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Maintain proper form.
- Don't strain your shoulders.