Wide Grip Push Up

How to Perform the Wide Grip Push Up

Start in a high plank position with your hands placed roughly 1.5 times shoulder-width apart, fingers pointing forward or slightly outward.
Keep your body in a straight line from your head to your heels, engaging your core and glutes.
Lower your body toward the floor by bending your elbows, which should naturally flare out to the sides.
Descend until your chest is just above or lightly touches the floor.
Push yourself back up by pressing through your palms and extending your elbows to return to the starting position.
Maintain the straight body alignment throughout the movement without letting your hips sag or pike up.
Breathe in on the way down and exhale on the way up.

Letting the hips sag toward the floor

Engage your core and glutes throughout the movement to maintain a straight plank position.

Placing the hands too wide, limiting range of motion and stressing the shoulders

Keep the hands at approximately 1.5x shoulder width; you should be able to lower your chest close to the floor comfortably.

Not achieving full depth on each rep

Lower until your chest is within an inch of the floor or touches lightly for maximum pectoral stretch and activation.

✓Greater chest activation compared to standard push ups due to the wider hand position
✓Requires no equipment and can be performed anywhere for convenient chest training
✓Builds foundational pushing strength and endurance applicable to all pressing movements

●Elevate your feet on a bench or step to increase the difficulty and shift more emphasis to the upper chest.
●Perform them slowly with a 3-second eccentric to increase time under tension.
●Progress to weighted push ups (using a plate on your back) once you can perform 20+ reps easily.