Wide Hand Push up
- Músculo objetivo
- Pectoralis Major Sternal Head
- Músculos sinergistas
- Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
- Equipamiento
- Body weight
- Parte del cuerpo
- Chest
- Tipo
- Strength
The Wide Hand Push Up is a bodyweight chest exercise that places the hands 1.5–2 times shoulder-width apart, shifting emphasis onto the sternal head of the pectoralis major compared to a standard push-up. The anterior deltoids, upper chest (clavicular head), and triceps brachii assist the movement as synergists. It requires no equipment and is an effective way to build chest strength and width through a full pressing range of motion.
Cómo hacer el Wide Hand Push up
- 1Start in a high-plank position with your hands placed roughly 1.5–2 times shoulder-width apart, fingers pointing forward or slightly outward, wrists aligned under the outer edges of your shoulders.
- 2Set your body in a rigid straight line from head to heels — brace your core, squeeze your glutes, and press the floor away to stabilize your shoulder blades.
- 3Inhale and lower your chest toward the floor by bending your elbows at roughly 45–60° to your torso — avoid flaring them straight out to the sides.
- 4Descend until your chest is within 1–2 cm of the floor, keeping your hips level and your neck neutral.
- 5Exhale and press firmly through your palms to extend your arms and return to the starting position.
- 6Pause briefly at the top with arms fully extended and core still engaged before starting the next rep.
- 7Complete your target reps, then lower your knees to the floor to rest.
Consejos de técnica
- Keep your core braced from start to finish — a sagging midsection disengages the chest and compresses the lower back.
- Actively think about squeezing your hands toward each other (without moving them) throughout the press to maximize pectoral activation.
- Control the descent over 2–3 seconds to increase time under tension on the chest muscles.
- If wrist discomfort limits your range, use push-up handles or place your hands on raised platforms to reduce wrist extension.
Errores comunes
- Flaring your elbows straight out to 90°, which places excessive stress on the shoulder joint and increases injury risk — keep them at 45–60° to your torso.
- Letting your hips sag toward the floor, which disengages the core and shifts compressive load onto the lumbar spine.
- Using too narrow a hand position, which converts the movement into a standard push-up and eliminates the additional chest emphasis that makes this variation distinct.
- Stopping well short of full depth, which reduces the stretch on the pectorals and limits muscle development — lower until your chest nearly grazes the floor.
- Bouncing at the bottom of the rep, which removes muscular tension and transfers stress from the chest muscle onto the tendons and shoulder capsule.
Preguntas frecuentes
What muscles does the Wide Hand Push Up work?
The primary muscle is the pectoralis major sternal head (the chest), with the anterior deltoid (front shoulder), pectoralis major clavicular head (upper chest), and triceps brachii serving as synergists.
How wide should my hands be for the Wide Hand Push Up?
Place your hands roughly 1.5–2 times shoulder-width apart. This extra width shifts more of the load onto the sternal (lower-middle) fibers of the pectoralis major compared to a standard push-up.
Is the Wide Hand Push Up suitable for beginners?
It can be challenging for beginners because the wider hand position demands greater chest strength and shoulder stability. Build your base with standard push-ups first, then gradually widen your grip over several weeks as you get stronger.
What is the difference between a Wide Hand Push Up and a standard push-up?
A standard push-up places the hands roughly shoulder-width apart and involves the triceps heavily. The Wide Hand Push Up places the hands 1.5–2 times wider, shifting more emphasis to the chest and reducing relative triceps involvement.
How many sets and reps should I do?
For muscle development, aim for 3–4 sets of 8–15 reps with a controlled tempo and 60–90 seconds of rest between sets. For endurance, keep reps higher (15–25) with shorter rest intervals.
