Primary
Chest
Secondary
Shoulders, Triceps
Equipment
Bodyweight
Difficulty
Beginner
Type
Push
See how Wide Push-Up could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Wide push-ups shift emphasis toward your chest by reducing tricep involvement. The wider hand position creates a longer moment arm for your pecs and a shorter one for your triceps. If regular push-ups feel like arm work, go wide.
When to use it
Use for chest emphasis in push-up training.
Who it's for
Lifters wanting maximum chest activation from push-ups. Those who find standard push-ups too tricep-dominant. Anyone building bodyweight chest strength without equipment.
Wider is not always better—hands at 1.5 times shoulder width hits chest without wrecking your shoulders. Go wider and you sacrifice depth. Find the width that lets you touch your chest to the floor.
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Start in a plank position.
Place hands wider than shoulder-width apart.
Keep your body in a straight line.
Lower your chest toward the floor.
Push back up to the starting position.
Keep your core engaged throughout.
Wide hands emphasize chest more than triceps.
Don't let your hips sag.
Control the movement.
Go through full range of motion.
Use wide push-ups as your primary chest movement in bodyweight training. Pair with diamond push-ups for complete push-up coverage—wide for chest, diamond for triceps. Place first in your push-up circuit while you are fresh, then move to narrower variations.
Hands not wide enough.
An inconsistent grip during the Wide Push-Up can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Hips sagging downward, indicating weak core engagement.
Losing hip position during the Wide Push-Up changes the loading pattern and can reduce the intended work for your Chest. Keep your hips aligned with the setup cues and move only through the range you can control.
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.
Lifters wanting maximum chest activation from push-ups. Those who find standard push-ups too tricep-dominant. Anyone building bodyweight chest strength without equipment.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-20 reps. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Wide Push-Up could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Wide Push-Up
The Wide Push-Up primarily targets the Chest, making it an effective exercise for chest development. Secondary muscles worked during the Wide Push-Up include Shoulders, Triceps, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Wide Push-Up as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Wide Push-Up. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Wide Push-Up is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Wide Push-Up include: Push-Up, Decline Push-Up. These exercises target similar muscle groups as the Wide Push-Up and can be used as substitutes based on your equipment availability, gym setup, or training preferences.