Wide Push-up tutorial
The wide push-up places more emphasis on the chest by setting the hands farther apart. It needs no equipment and is ideal for training at home.
How to perform
- Get into a high plank with your hands slightly wider than your shoulders.
- Keep your body straight from head to heels with your abs and glutes tight.
- Bend your elbows and lower your chest slowly toward the floor.
- Pause briefly when your chest is close to the ground.
- Press your palms into the floor to return to the start.
- If it is too hard, drop to your knees and keep the same movement path.
Breathing: Inhale as you lower and exhale as you press up.
Key tips
- Turn your fingers slightly outward to ease pressure on the wrists.
- Look at the floor slightly ahead of your hands to keep your neck neutral.
- Keep your elbows at roughly 45 to 60 degrees from your body.
Common mistakes
- Sagging the lower back or pushing the hips up.
- Placing the hands too wide, which strains the shoulders.
- Not lowering far enough and doing partial reps.
Safety: If you have shoulder or wrist pain, narrow your hand position or do the push-up on an incline. Stop if you feel sharp pain.
ChestPrimary muscle
Body weightEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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