Wide Hand Push Up
Description
The wide hand push-up (wide-grip push-up) places the hands wider than shoulder-width during push-ups. The wider hand position increases the chest stretch at the bottom and shifts more emphasis to the pectoralis major while reducing tricep involvement.
Equipment Required
Wide Hand Push Up Instructions
- Get into a push-up position with hands placed 1.5 to 2 times shoulder-width apart.
- Fingers point forward or slightly outward.
- Lower your chest to the floor. The wide hands create a deeper chest stretch.
- Press back up to lockout.
- Keep your body in a straight line.
- Elbows will flare more than standard push-ups.
- The wider position reduces range of motion but increases chest demand.
- Aim for 10 to 20 reps.
Wide Hand Push Up Form & Visual
Wide Hand Push Up Benefits
- Greater chest emphasis from wider hand position
- Deeper chest stretch at the bottom
- No equipment needed
- Simple hand-width modification
- Builds chest from a different angle
- Reduces tricep involvement
Wide Hand Push Up Muscles Worked
- Pectoralis major (increased)
- Anterior deltoid
- Triceps brachii (reduced)
- Core (stabilizer)
