How to do the Wide Push ups
Primary: Chest.
Wide Push ups are a variation of the classic push-up exercise that involves positioning the hands wider than shoulder-width apart. This exercise primarily targets the chest muscles but also engages the triceps and shoulders. It's an effective bodyweight exercise that can help increase upper body strength, improve endurance, and enhance stability. Wide Push ups are suitable for all fitness levels and can be easily modified to increase or decrease difficulty.
Step by step
- 1
Start in a plank position with your hands placed wider than shoulder-width apart.
- 2
Lower your body until your chest nearly touches the floor, keeping your body in a straight line.
- 3
Push yourself back up to the starting position by extending your arms.
Coaching cues
- Keep your core engaged throughout the exercise to maintain a stable plank position.
- Avoid flaring your elbows out too much; aim for a 45-degree angle from your body.
- Breathe in as you lower yourself and exhale as you push back up.
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Wide Push ups alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Wide Push ups work?
Primary: Chest.
How many sets and reps of Wide Push ups should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Wide Push ups?
Same movement pattern, different equipment: Incline Push-Up, Knee Push-Up, Push-Up, Decline Push-Up, Diamond Push-Up, Dip.
Is the Wide Push ups good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.