Wide Hand Push-Up Exercise Images
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Wide Hand Push-Up
Target Muscles
Equipment Required
Exercise Type
Reps Only
How To Do
Start in a high plank position with your hands placed wider than shoulder-width apart, keeping your body in a straight line and core engaged. Lower your chest toward the floor by bending your elbows outward, then push through your palms to return to the starting position. Keep your hips level and avoid letting them sag throughout the movement.
Step-by-Step Instructions
- Begin in a high plank position with your hands placed wider than shoulder-width apart on the floor. Your body should form a straight line from your head to your heels, and your core should be engaged.
- Lower your body by bending your elbows, keeping them angled outward as you descend. Lower yourself until your chest is just above the floor.
- Push through your palms to straighten your arms and return to the starting position.
- Repeat the movement for the desired number of repetitions, maintaining proper form throughout.
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Frequently Asked Questions
- What muscles do wide hand push-ups work?
- Wide hand push-ups primarily target the chest muscles, especially the pectoralis major, while also engaging the shoulders, triceps, and core for stability. The wider stance shifts more emphasis onto the chest compared to regular push-ups.
- Do I need any equipment for wide hand push-ups?
- No equipment is needed for wide hand push-ups since they are a bodyweight exercise. You just need enough floor space to extend your arms comfortably wider than shoulder-width.
- Are wide hand push-ups suitable for beginners?
- Beginners can perform wide hand push-ups, but they may find them more challenging than standard push-ups due to increased chest activation. If you're new to push-ups, start with a modified version such as doing them on your knees to build strength and form.
- What are common mistakes to avoid when doing wide hand push-ups?
- Common mistakes include letting the hips sag, flaring the elbows too much, and rushing through the movement without proper control. Keep your body in a straight line, engage your core, and lower yourself in a controlled manner to avoid strain on your shoulders.
- How many sets and reps should I do for wide hand push-ups?
- For general strength and endurance, aim for 3–4 sets of 8–15 reps, depending on your fitness level. Adjust the repetitions so that the last few in each set feel challenging while still maintaining good form.
- Are wide hand push-ups safe for shoulder health?
- Yes, they can be safe if performed with proper technique and without overextending your range of motion. Maintain control, avoid locking out your elbows aggressively, and stop immediately if you feel sharp pain in your shoulders.
- What variations can I try to make wide hand push-ups harder or easier?
- To make them easier, perform the push-up on your knees or against a wall. For increased difficulty, add a clap between reps, elevate your feet, or slow down your tempo to increase time under tension.