Wide Hand Push up
- Target muscle
- Pectoralis Major Sternal Head
- Synergist muscles
- Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
- Equipment
- Body weight
- Body part
- Chest
- Type
- Strength
The wide hand push-up is a bodyweight chest exercise that targets the pectoralis major (sternal head) by placing your hands significantly wider than shoulder-width, increasing the stretch and load on the lower chest fibers. The front deltoids, upper chest (clavicular head), and triceps brachii assist the movement. It fits equally well in home workouts, warm-ups, or as a volume finisher on chest day.
How to do the Wide Hand Push up
- 1Get into a high plank position on the floor with your hands placed well outside shoulder-width — roughly 1.5–2× shoulder-width — and fingers pointing forward or turned very slightly out.
- 2Extend your legs behind you so your body forms a straight line from head to heels, with toes tucked under and core braced.
- 3Retract and depress your shoulder blades — pull them together and down — so your chest sits low and your upper back is engaged.
- 4Inhale and lower your chest toward the floor by bending your elbows out to the sides, keeping them tracking over your wrists throughout the descent.
- 5Lower until your chest is just above the floor or lightly touches it, maintaining your rigid plank position without letting your hips sag or pike.
- 6Exhale and press the floor away, driving through your palms to extend your arms back to the starting position.
- 7Lock your elbows out fully at the top and reset your core before beginning the next rep.
Form tips
- Squeeze your glutes and brace your abs before every rep — a stiff torso transfers more force into the push and protects your lower back.
- Keep your neck neutral by looking at a spot on the floor about 12 inches ahead of you rather than craning up or tucking your chin to your chest.
- Think about pulling the floor apart with your hands as you press up — this external-rotation cue keeps the shoulders packed and increases chest activation.
- Control the descent for 2–3 seconds to maximize time under tension and feel the stretch across the sternal fibers at the bottom.
Common mistakes
- Letting the hips sag toward the floor: this dumps load into the lower back instead of the chest and reduces core involvement — keep your body in a straight line throughout.
- Flaring the elbows past 90° to the torso: excessive elbow flare puts the shoulder joint in a compromised position and increases impingement risk — allow elbows to angle naturally out without going completely perpendicular to the body.
- Partial range of motion — stopping too high on the descent: cutting the rep short limits the chest stretch at the bottom where the sternal fibers are loaded most — aim to bring the chest close to or touching the floor each rep.
- Placing hands too far forward instead of to the sides: this turns the movement into more of an incline-style press and removes the wide-grip advantage — hands should be directly out to the sides at chest level.
- Bouncing off the floor at the bottom: using momentum removes tension from the muscles and can strain the shoulder joint — make contact with the floor softly and press back up under your own power.
Frequently asked questions
What muscles does the wide hand push-up work?
The primary target is the pectoralis major sternal head (the lower portion of the chest). The front deltoids, upper chest (pectoralis major clavicular head), and triceps brachii assist as synergists.
What is the difference between a wide hand push-up and a standard push-up?
A standard push-up uses a shoulder-width grip, balancing the load across the chest, shoulders, and triceps. The wide hand variation places your hands noticeably wider, which increases the stretch on the chest — particularly the sternal fibers — and shifts emphasis away from the triceps and onto the pectorals.
Is the wide hand push-up good for beginners?
It can be, but it is slightly harder than a standard push-up because the wider stance increases the load on the chest and demands more shoulder stability. Beginners should first build comfort with the standard push-up, then progress to the wide hand variation once they can perform at least 10–15 clean reps.
How many sets and reps should I do?
For muscle building, aim for 3–4 sets of 8–15 reps with 60–90 seconds of rest between sets. For endurance or warm-up purposes, 2–3 sets of 15–20 reps at a controlled tempo works well. Adjust volume based on your fitness level and where the exercise falls in your session.
Can wide hand push-ups hurt my wrists or elbows?
They can if your form breaks down. Letting the wrists bend backward or placing your hands too far forward stresses the wrist joint. Keep your wrists stacked directly under your elbows throughout the rep. If wrist discomfort is an issue, try performing the movement on fists or on push-up handles to keep the wrist in a neutral position.
