Wide Hand Push-Up

Wide Hand Push-Up Exercise Description

The Wide Hand Push-up is a bodyweight horizontal press that emphasizes the chest by placing the hands wider than shoulder width. This wider base increases demand on the pectoralis major while still recruiting the anterior deltoids, triceps brachii, and the serratus anterior for scapular control. Your trunk and hips stay in a rigid plank, engaging the abdominals and glutes to maintain a neutral spine from head to heels. Compared with a standard push-up, the wider hand position typically shifts work away from the triceps and may slightly reduce range of motion, so shoulder-friendly elbow and scapular mechanics are key. Expect a strong chest-focused push when you keep elbows angled roughly 45–60 degrees from the torso and let the shoulder blades move naturally—retracting on the way down and protracting as you press away.

Muscle Groups: Chest, Pecs
Target Muscles: Pectoralis Major - Sternal Head
Assisting Muscles: Deltoid - Anterior, Triceps Brachii - Lateral Head
Stabilizing Muscles: External Obliques, Gluteus Maximus, Rectus Abdominis, Serratus Anterior, Transversus Abdominis
Body Area: Upper Body
Body Parts: Chest
Body Surface: Front
Body Symmetry: Bilateral
Equipment: Bodyweight
Exercise Patterns: Push
Exercise Type: Strength
Functional Grouping: Horizontal Shoulder Adduction
Joint Involvement: Multi-joint
Muscle Location: Mid Chest
Movement Direction: Horizontal
Muscle Position: Anterior
Gender: Female

How To Do The Wide Hand Push-Up Exercise

‘- Place hands on the floor slightly wider than shoulder width; fingers spread, middle/index fingers pointing mostly forward.
– Create gentle external rotation torque (“screw” hands into the floor) without lifting the palms.
– Set a straight line from head to heels; brace abdominals and glutes; keep neck neutral.
– Stack shoulders over or just inside hands; avoid shrugging—keep shoulders down and back lightly.
– Inhale. Bend elbows to lower the chest, keeping elbows about 45–60 degrees from the torso.
– Allow shoulder blades to retract as you descend; keep forearms roughly vertical at the bottom.
– Stop when your chest is just above the floor while maintaining a neutral spine.
– Exhale. Press the floor away, extending the elbows and protracting the shoulder blades at the top.
– Keep the body moving as one unit—no sagging hips or piking.
– Maintain even pressure through the whole hand (especially the base of the index finger and thumb).
– Finish tall at the top without locking the low back into extension.
– Reset hand width if wrists or shoulders feel strained; aim for comfort with control.

Wide Hand Push-Up Tips

‘- Place your hands slightly wider than shoulder width with fingers spread and middle/index fingers pointing mostly forward.
– Generate gentle external rotation torque by “screwing” your hands into the floor without letting the palms lift.
– Maintain a straight line from head to heels by bracing your abdominals and glutes and keeping your neck neutral.
– Stack your shoulders over or just inside your hands and avoid shrugging by keeping the shoulders lightly down and back.
– Keep your elbows angled roughly 45–60 degrees from your torso as you lower to emphasize the chest and support the shoulders.
– Allow your shoulder blades to retract naturally as you descend and protract as you press away from the floor.
– Aim to keep your forearms roughly vertical at the bottom of the movement.
– Stop your descent when your chest is just above the floor while maintaining a neutral spine.
– Press the floor away so your body moves as one rigid unit, avoiding sagging hips or piking.
– Maintain even pressure through the whole hand, especially through the base of the index finger and thumb.
– Finish tall at the top of each rep without locking your low back into extension.

Wide Hand Push-Up Beginner Introduction

The Wide Hand Push-up is a bodyweight pushing movement that places extra emphasis on the chest by positioning the hands farther apart than in a traditional push-up. This broader hand spacing changes how the upper body supports and drives the motion, giving the chest a leading role while the shoulders, triceps, and muscles around the rib cage assist. Throughout the exercise, the body stays in a long, plank-like line, so the abs and glutes play an important part in keeping everything steady.

Because of the increased width, the arms usually contribute a bit less than in a narrow or regular push-up, and the path of the chest may be slightly shorter. The movement highlights smooth control around the shoulder joints and shoulder blades, with the upper back and chest working together as the body lowers and presses back up. This makes the exercise a strong choice for building pressing strength while also challenging full-body tension and alignment.