Wide Push-Up - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Wide Push-Up

Step by step instructions, muscle activation and variants for the Wide Push-Up.

EasyMiddle chest

About this exercise

The Wide Hand Push-Up is a bodyweight chest exercise performed with hands placed wider than shoulder width. The wider grip increases the stretch and engagement of the pectoral muscles, particularly the middle and outer chest fibers.

How to Perform

  • Place your hands on the floor significantly wider than shoulder-width, fingers pointing forward or slightly outward
  • Extend your legs behind you so your body forms a straight line from head to heels
  • Brace your core and squeeze your glutes to keep the body rigid
  • Lower your chest toward the floor by bending your elbows outward
  • Stop when your chest is just above the floor, then press back up to the starting position
  • Avoid letting your hips sag or pike throughout the movement

Muscle Activation

Primary
Middle chest
Secondary
TricepsFront shouldersUpper chest

Common Mistakes

Common mistakes content is coming soon.

About the Wide Push-Up

The Wide Push-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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