Wide-Grip Push-Up

How to perform the Wide-Grip Push-Up

1. Set the hands well outside shoulder width on the floor with the fingers spread and the wrists under the outer chest.
2. The wide hand placement shortens the range and shifts emphasis toward the outer and mid chest over the triceps.
3. Brace the core and glutes so the body holds one straight line from the heels through the head.
4. Lower under control until the chest nears the floor, letting the elbows flare out toward the sides more than in a standard push-up.
5. Press the floor away until the elbows extend, keeping the hips level and the neck neutral throughout.
6. Avoid setting the hands so wide that the shoulders take the strain; keep them just wide enough to feel the outer chest.

Suggested working range: 10–20 reps. Default progression: double progression.

Common mistakes

• •Setting the hands so far apart that the shoulders take the strain instead of the outer chest.
• •Letting the hips sag so the lower back arches under the load.
• •Piking the hips upward to shorten the already reduced range of motion.
• •Poking the head forward to chase the floor with the chin rather than keeping the neck neutral.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.