Wide-Grip Push-Up

Chest, Shoulders, TricepsBodyweight

The wide push-up is a bodyweight exercise targeting your chest, front delts, and triceps. Placing your hands wider shifts primary focus directly onto your pecs.

How to do it

1Set up in a high plank with your hands placed significantly wider than shoulder-width and fingers turned slightly out.

2Form a straight line from your head to your heels, bracing your core and glutes.

3Lower your chest smoothly by bending your elbows out at a 45-degree angle to your body.

4Descend to a comfortable depth without resting your chest on the floor.

5Press firmly through your palms to return to the starting position, squeezing your chest.

Common mistakes

Sagging your hips or arching your lower back, ruining your spinal alignment.

Flaring your elbows straight out to the sides at 90 degrees, stressing your shoulders.

Dropping down quickly without control.

Breathing

Inhale as you lower your body down; exhale as you push yourself back up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.