Wide Hand Push Up
Wide Hand Push Up Exercise Description
The Wide Hand Push-Up is a bodyweight horizontal press that emphasizes the pectoralis major while also working the anterior deltoids, triceps brachii, and serratus anterior. Setting the hands wider than shoulder width increases the chest’s mechanical demand compared with a narrow or standard push-up. The movement is performed from a rigid high-plank, using core and glute engagement to maintain a neutral spine and stable pelvis. Key technique focuses include wrist alignment beneath the chest line, gentle scapular control (down and back on the descent, natural protraction at the top), and elbows that angle diagonally backward rather than flaring straight sideways. Controlled range and consistent body alignment help keep the load on the target muscles and promote efficient pressing mechanics.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior, Serratus Anterior, Triceps Brachii - Lateral Head
- Stabilizing Muscles: Gluteus Maximus, Infraspinatus, Rectus Abdominis, Transversus Abdominis, Trapezius - Middle Fibers
- 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: Male
How To Do The Wide Hand Push Up Exercise
‘- Start in a high plank with hands wider than shoulder width at mid‑chest level.
– Spread fingers; point middle fingers forward; press through the whole hand.
– Create light external rotation torque (“screw” hands into the floor).
– Set shoulder blades gently down and back; keep neck long and neutral.
– Brace the abdomen; squeeze glutes and quads to hold a straight line.
– Inhale; bend elbows so they track diagonally back, not straight out.
– Lower the chest toward the floor, keeping forearms roughly vertical.
– Stop when the chest is just above the floor or upper arms near parallel.
– Exhale; push the floor away, extending elbows without locking.
– Finish tall with arms straight and a slight, controlled scapular protraction.
– Keep hips level—avoid sagging, piking, or shifting through the low back.
– Move smoothly; use a range that stays comfortable and maintains form.
– If needed, elevate hands on a stable surface to keep technique crisp.
Wide Hand Push Up Tips
‘- Place hands wider than shoulder width at mid‑chest level to increase chest emphasis.
– Spread your fingers, point middle fingers straight forward, and press through the whole hand for a stable base.
– Gently “screw” your hands into the floor to create light external rotation torque at the shoulders.
– Set shoulder blades softly down and back on the descent and keep your neck long and neutral.
– Brace your abdomen and squeeze glutes and quads to hold a straight, rigid plank line.
– As you inhale, bend your elbows so they track diagonally back rather than flaring straight out.
– Keep forearms roughly vertical as you lower your chest toward the floor.
– Stop the descent when your chest is just above the floor or your upper arms are near parallel to it.
– As you exhale, push the floor away, extending your elbows fully but without locking them.
– At the top, finish tall with a slight, controlled protraction of the shoulder blades while keeping hips level and avoiding sagging or piking.
Wide Hand Push Up Beginner Introduction
The Wide Hand Push-Up is a bodyweight pushing exercise that highlights the chest while also involving the shoulders, triceps, and muscles along the sides of the ribs. It is performed in a straight, plank-style position, so the abs and glutes play an important role in keeping the body aligned from head to heels. Placing the hands farther apart than a standard push-up shifts more of the effort toward the chest, changing how the upper body shares the workload.
During the movement, the body lowers and rises as one solid unit, with the wrists roughly under the mid-chest area. The shoulder blades glide smoothly toward the spine on the way down and then gently spread as the arms straighten, promoting strong and fluid pressing mechanics. The elbows move on a slight backward path instead of pointing directly out to the sides, which supports a powerful push through the arms and chest. Many beginners and experienced lifters alike also practice this variation with the hands on a firm, elevated surface, which can make coordination and control easier while learning the pattern.