Wide Hand Push-up

Instructions

1
Start in a prone plank position with hands placed slightly wider than shoulder-width apart, arms fully extended, body in a straight line from head to heels, core engaged
2
Maintain a rigid neutral spine with shoulders packed and engaged, feet positioned hip-width apart for stability, hands flat on ground with weight distributed evenly
3
Lower your body by flexing elbows, bringing chest toward the ground while maintaining a straight body alignment, control the descent to prevent hips from sagging or rising
4
Press through your hands to extend elbows and drive your body back to the starting position, maintain core tension throughout the concentric phase until arms are fully extended
PRIMARY MUSCLESPectoralis Major
SECONDARY MUSCLESAnterior Deltoid, Triceps, Serratus Anterior, Rectus Abdominis
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Wide Hand Push-up because it challenges the Pectoralis Major through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Chest region.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
  • Improves overall Chest stability and proprioception during heavy loads.

Common Mistakes

  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Chest.
  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.

Pro Tips

To maximize the Wide Hand Push-up, actively squeeze the Pectoralis Major at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps, Serratus Anterior, Rectus Abdominis to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Wide Hand Push-up
  • Cable Wide Hand Push-up
  • Banded Wide Hand Push-up

Frequently Asked Questions