The wide hand push up is a bodyweight exercise that targets the pectoral muscles by increasing the distance between the hands, placing more emphasis on the chest compared to a standard push up. It also engages the tricep and shoulders as secondary muscles.
Also Works
TricepsShoulders
How to Perform
1
Start in a high plank position with your hands wider than shoulder-width apart.
2
Keep your body in a straight line from head to toe.
3
Lower your chest towards the ground by bending your elbows, keeping them close to your sides.
4
Push through your palms to extend your arms and return to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Place your hands roughly 1.5 times shoulder width apart with fingers angled slightly outward for a natural wrist position.
•Lower until your chest nearly touches the floor to get a full stretch across the pecs.
•Drive through the outer edges of your palms to emphasize the chest over the triceps.
Common Mistakes
•Going so wide that the shoulders internally rotate and cause impingement pain.
•Performing partial reps by only descending halfway, which limits chest activation.
•Letting the head drop forward, which misaligns the spine and shifts the load to the shoulders.