What is Wide Push Up?

The Wide Push Up is an easy calisthenics push variation that emphasizes the chest, shoulders and triceps. Performed with hands wider than shoulder width, it increases chest activation; maintain a straight plank, posterior pelvic tilt, and controlled tempo to protect the shoulders.

How to Do Wide Push Up

  1. Get into plank: Kneel then lift into a straight-arm plank with hands at least 1.5x shoulder width. Brace your core and tuck the tailbone to avoid lumbar arching.
  2. Set hand placement: Place hands wider than shoulder width with fingers spread for stability. Align wrists and keep shoulders active, not shrugged, to reduce joint stress.
  3. Engage core and scapula: Posterior pelvic tilt and slight scapular protraction keep a straight body line. Squeeze glutes and brace abs to protect the lower back and shoulders.
  4. Lower with control: Slowly lower your chest toward the ground until it lightly contacts the floor, keeping elbows at a comfortable angle and maintaining core tension.
  5. Press back up: Drive through the palms to return to the starting plank, keeping a straight line and steady tempo. Breathe rhythmically and avoid locking the elbows.

Muscle Groups

Triceps, Chest, Shoulders

Description

Kneel on the ground as you prepare to get into a Push-Up position. Form a Straight Arm Plank as you place your hands at, at least, 1.5x shoulder width apart.

Make sure your body remains on a straight line during the full rep by engaging a Posterior Pelvic Tilt (Tuck your tailbone, eliminate any arch in your back). Slightly protract your scapulas.

Slowly lower yourself until your chest makes contact with the ground.

Push back up into the starting Straight Arm Plank position to complete a full rep.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Wide Push Ups?

Wide Push Ups increase chest activation compared to standard push-ups while also working shoulders and triceps. Benefits include improved horizontal pressing strength, upper-body muscular balance, and enhanced shoulder stability when performed with proper scapular control.

What are common mistakes when doing Wide Push Ups?

Common mistakes include placing hands excessively wide, letting hips sag or pike, flaring elbows uncontrollably, and rushing reps. These errors reduce effectiveness and increase shoulder or lower-back strain—focus on core bracing, posterior pelvic tilt, and a controlled tempo.

How can I progress or modify Wide Push Ups?

To regress, use an incline or knee-supported wide push-up or slow eccentric reps. To progress, increase volume, add a weighted vest, use deficit push-ups, or work toward archer/one-arm variations while preserving form and scapular control.