Also known as: wide-arm push-up, wide-arm pushups, wide chest pushup, wide-arm press-up, wide-arm pressups

What is Wide Push Up?

A Wide Push Up is a bodyweight push variation with hands placed wider than shoulder-width, targeting the chest, shoulders, and triceps. It’s an easy-level move that builds horizontal pushing strength while requiring core bracing and scapular control for safe alignment.

How to Do Wide Push Up

  1. Set hand position: Kneel then assume a straight-arm plank; place hands at least 1.5x shoulder-width with fingers forward to reduce wrist strain and increase stability.
  2. Engage core and pelvis: Tuck your tailbone into a posterior pelvic tilt and brace abs and glutes to keep a straight line from head to heels throughout the rep.
  3. Lower with control: Slowly descend by bending elbows and slightly protracting the scapulae until your chest lightly contacts the ground, keeping movement smooth and controlled.
  4. Press back up: Drive through the palms, fully extend elbows, and maintain core tension to return to the starting plank without sagging or overarching the lower back.
  5. Breathe and monitor: Inhale as you lower and exhale while pressing up; rest or regress if form breaks down or if you feel sharp shoulder pain.

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 and shoulder activation while also engaging triceps and scapular stabilizers. They build horizontal pushing strength, chest development, and upper-body endurance using only bodyweight, making them accessible for beginners with proper form.

What are common mistakes with wide push-ups?

Common mistakes include placing hands too wide which strains shoulders, allowing the hips to sag or pike, performing shallow reps, and collapsing the scapulae. Correct these by tucking the pelvis, controlling range of motion, and prioritizing pain-free technique.

How can I progress or modify wide push-ups?

Modify with incline or knee wide push-ups to reduce load and practice form. Progress by slowing tempo, elevating feet, adding weight, or advancing to archer or one-arm variations while preserving shoulder health and core stability.