Wide Hand Push-up

Instructions

1
Start in a full plank position with hands shoulder-width apart, arms fully extended, body forming a straight line from head to heels, core engaged, and feet together or hip-width apart
2
Grip the floor firmly with hands directly under shoulders, maintain neutral spine alignment with head in line with torso, engage core and glutes to maintain rigid body position
3
Lower your body by bending elbows to approximately 90 degrees, keeping elbows at roughly 45-degree angle from body, descend in controlled manner until chest nearly touches floor while maintaining straight body alignment
4
Push through palms to extend elbows and drive body upward back to starting plank position, maintain rigid core and neutral spine throughout concentric phase, return to fully extended arm position
PRIMARY MUSCLESPectoralis Major
SECONDARY MUSCLESTriceps, Anterior Deltoids, Core Stabilizers, Serratus Anterior
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Focusing on the Wide Hand Push-up allows you to target the Pectoralis Major with precision. As a foundational Strength exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Improves overall Chest stability and proprioception during heavy loads.
  • Significantly enhances the structural integrity and power of the Pectoralis Major.
  • Reduces the likelihood of Chest injuries by reinforcing connective tissue strength.

Common Mistakes

  • Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Chest.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Triceps, Anterior Deltoids, Core Stabilizers, Serratus Anterior to maintain control of the Body weight.

Exercise Variations

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

Beginner Tips

If you are new to the Wide Hand Push-up , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions