Wide Grip Push Up: How To Do & Muscles Worked

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A wide grip push-up is a variation of the standard push-up in which your hands are positioned significantly wider than shoulder width apart.

A good rule of thumb is to place your hands about 1.5 to 2 times your shoulder width. For most people, 1.5 times wide means your hands are just outside the width of your shoulders.

The exact distance can vary depending on your limb length and comfort. The goal is to feel a greater stretch and activation in your pectoral muscles without causing shoulder discomfort or strain. Avoid going excessively wide, as this can increase the risk of shoulder injury and decrease stability.

The wide grip significantly increases pectoralis major engagement, particularly in the outer chest fibres and shoulder muscles, more than standard push-ups.

A 2016 study found that doing pushups with a wider hand placement works the deltoid and serratus anterior muscles harder than a standard push-up.

Wide Push-Ups
Table of Contents

Wide-Grip Push-Up Muscles Worked

  • Primary Muscles: Pectoralis Major (especially outer and lower fibers)
  • Secondary Muscles: Anterior Deltoids and Triceps Brachii
  • Stabilizing Muscles: Rotator Cuff Muscles, Traps, Core (Rectus Abdominis, Obliques), Serratus Anterior, Erector Spinae and Glutes.
Muscle Worked During Wide Push Ups

Here’s how these muscles are engaged during the wide push-up:

  1. Chest and tricep muscles, are responsible for pushing the body up and down.
  2. The wide grip position activates the front deltoids more than traditional push-ups.
  3. The Upper back muscles, including the rhomboids and trapezius, are also engaged to maintain proper posture and stability.
  4. The core muscles, including the abs and obliques, work to provide stability and support for the body.

How To Do Wide Push Up

  1. Start in a plank position with your hands positioned wider than shoulder-width apart on the floor.
  2. As a starting point, try placing them where your elbows would be if you held your arms straight out to your sides (like a “T”), then adjust slightly in or out for comfort and pec engagement.
  3. Your fingers can point straight ahead or slightly outward – find what feels most natural for your wrists and shoulders.
  4. Extend your legs back one at a time, coming into a high plank position. Your body should form a perfectly straight line from your head, through your spine, to your heels.
  5. Actively brace your core as if you’re about to take a punch to the gut. Squeeze your glutes. This helps prevent your hips from sagging.
  6. Allow your elbows to flare out to the sides – characteristic of the wide grip. Aim for roughly a 45-75 degree angle relative to your torso. Avoid letting them flare directly out to 90 degrees (straight out from your shoulders) as this can increase shoulder stress for many.
  7. Lower your body in a controlled manner until your chest is a few inches from the floor or lightly touches it.
  8. Powerfully press through the palms of your hands, extending your elbows to push your body back up to the starting position.
  9. Do 8–12 reps and 3–4 sets.

Proper Form And Tips

  • It is advisable to perform a warm-up before executing a set of wide pushups. Dynamic stretches, such as arm circles or arm swings, can assist in muscle preparation, relaxation, and improved overall performance.
  • Place your hands on the floor significantly wider than shoulder-width apart. A good starting point is about 1.5 to 2 times your shoulder width. Your goal is to position yourself so that your elbows can comfortably flare out, which will maximize pectoral engagement and stretch.
  • It is important not to allow the hands to go too far forward. When the hands are superior to the shoulders, it may cause excessive stress on other muscles and joints.
  • Avoid letting your elbow flare straight out to 90 degrees. Aim for an angle of roughly 45-75 degrees relative to your torso, which will naturally travel more outwards in a wide-grip push-up.
  • Keep your body in a straight line from head to heels. Engage your core, squeeze your glutes, and avoid letting your hips sag or pike up.
Wide Grip Push-Up

Wide Push Up Variation And Modification

You can do wide pushups in different ways to get the same benefits. Adjust them according to your fitness level, preferences, and goals.

Make It Easier

If you have trouble doing wide push-ups, you can try placing your hands on a raised surface, like a bench or step, or doing the exercise on your knees instead of your toes.

Make It Harder

When you can do 15-20 basic wide pushups in a row, or you would like to increase the intensity of pushups.

  • You can increase the reps and sets.
  • You can try to do decline wide-grip pushups.
  • Do them on a less stable surface, such as a stability ball.
  • Place a weight plate on your back.
  • Another option is to try staggered-hand pushups, in which you place one hand in the usual position below your shoulder and your opposite hand out wide.

1. Incline Wide Grip Push Up

If floor push-ups are too challenging, the incline version allows you to build strength progressively. The higher the incline, the easier the exercise. You can gradually lower the incline as you get stronger.

The incline wide push-up is a simple type of push-up that dramatically reduces the pressure on the arms, upper back, and abs.

The closer you stand to the wall, the easier it is to perform, but remember to be aware of your body alignment as you perform this push-up.

It is an excellent exercise for beginners to target the outer and lower chest.

Wide Grip Incline Push Up

2. Wide-Grip Knee Push-Up

The Wide-Grip Knee Push-Up is a beginner-friendly variation of the traditional wide push-up.

By shortening the lever of your body (from knees to shoulders instead of toes to shoulders), you significantly reduce the amount of your bodyweight you need to lift.

It still provides desired stretch and contraction in the pectoral muscles.

Wide Grip Knee Push Ups

3. Wide-Grip Decline Push-Up

The wide grip decline push-up is an advanced variation of the wide push-up. Although this exercise is called the wide decline push-up, it focuses more on the upper pectoral muscles and the outer portion of the chest.

Furthermore, your lower body is raised from the floor, and your body’s resistance increases compared to doing the push-up on the floor.

This makes the wide-hand decline push-up harder than the standard push-up.

FAQs

How to Incorporate Wide-Grip Push Up into Your Workout Routine

Here are a few ideas for incorporating wide push-ups into your workout routine:

  1. Beginner full-body bodyweight workout routine: Do 2-3 sets of 10-15 wide push-ups followed by three sets of 8–12 pull-ups, squats, lunges, or another lower-body exercise.
  2. Upper body circuit: incorporate them with other upper body exercises such as narrow push-ups, tricep dips, and shoulder presses.
  3. Core and upper body combo: Add it with plank variations such as side planks or mountain climbers.
  4. High-intensity interval training: You can mix and match with other exercises such as burpees and jump squats.

To get a bigger body, try different types of push-ups.

Are wide-grip push-ups good?

Wide pushups are among the best and most challenging upper-body workouts for the muscles in your chest, shoulders, and upper arms. This push-up variation can help build your core strength.

Are Wide push-ups bad for the shoulders?

No. Wide pushups are not bad for your shoulder when done correctly. Your discomfort should not be interpreted as suggesting that wide-grip pushups are unsafe.

If done correctly, wide-grip push-ups can actually be beneficial.

Are Wide Push-Ups Easier Or Harder?

It is difficult to say definitively whether wide push-ups are easier or harder than traditional push-ups.

Some people may find wide push-ups easier because the wider grip reduces the amount of bodyweight they need to lift, while others may find them more difficult due to the increased stability required in the shoulders and core.

It is essential to listen to your body and only do what feels comfortable and manageable.

Do Wide Pushups Work Chest More?

Wide push-ups work the chest muscles more than regular push-ups.

When you put your hands wider than your shoulders, it works the chest and shoulder muscles more.

Reference

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