Wide Push-Up

Chest stretch maximizer — widen your grip to 1.5x shoulder-width, increasing horizontal shoulder abduction for enhanced pectoral activation and outer chest development

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Horizontal, Wide-Grip)
Primary Muscles	Chest (Outer), Triceps
Secondary Muscles	Front Delts, Core
Equipment	None (bodyweight)
Difficulty	⭐⭐ Beginner-Intermediate
Priority	🟡 Moderate

Movement Summary

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🎯 Setup

Starting Position

1. Hand width: Place hands approximately 1.5x shoulder-width apart (6-12 inches wider than standard)
2. Hand position: Slightly outside shoulder line when in plank position
3. Finger angle: Point forward or rotate slightly outward (10-30°) for wrist comfort
4. Body alignment: Perfect plank — straight line from head to heels
5. Elbow position: When you descend, elbows should track at 45-60° from body (wider than standard)
6. Core engagement: Brace abs and glutes — wide base can create false sense of stability
7. Scapular position: Shoulders packed, not excessively protracted

Hand Width Guide

Width	Measurement	When to Use	Chest Emphasis
Standard	Shoulder-width	Baseline	Balanced
Wide	1.5x shoulder-width	Chest focus	High
Extra-Wide	2x shoulder-width	Maximum chest, advanced only	Maximum

Setup Cue

"Hands wide enough to feel stretch across chest, but not so wide you lose power"

Finding Your Width

Simple test: In plank position, move hands outward until elbows form roughly 90° angle at the bottom of the movement. This is your optimal wide grip for chest emphasis without shoulder risk.

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Wide-base plank position

1. Hands positioned wide (1.5x shoulder-width)
2. Arms locked out
3. Body in straight line
4. Shoulders directly over or slightly forward of hands

Feel: Wider base of support, chest pre-stretched even at top

⬇️ Lowering

What's happening: Descent emphasizing horizontal shoulder abduction

1. Bend elbows, allowing them to track at 45-60° from torso (wider than standard)
2. Lower body as one unit
3. Feel elbows flare slightly wider — this is intentional for chest emphasis
4. Descend until chest approaches floor
5. Notice deep stretch across pectorals

Tempo: 2-3 seconds — controlled descent

Feel: Significant stretch through outer/mid chest, less triceps involvement than narrow grip

Critical difference from standard: Wider elbow path creates more horizontal shoulder abduction, shifting emphasis from triceps to chest

⏸️ Bottom Position

What's happening: Maximum pectoral stretch

1. Chest 1-2 inches from floor
2. Elbows bent approximately 90° (or slightly less)
3. Upper arms roughly perpendicular to torso (wide angle)
4. Deep stretch through pectorals, particularly outer chest
5. Shoulders stable — not rolling forward excessively

Common error here: Excessive shoulder protraction or instability — maintain scapular control

Feel: Intense chest stretch, shoulders loaded in wide position

⬆️ Pressing

What's happening: Chest-driven horizontal adduction press

1. Drive through hands, thinking "bring hands together" (even though they stay planted)
2. Press through wide position
3. Squeeze pecs as you rise
4. Extend to full lockout

Tempo: 1-2 seconds

Feel: Strong pectoral contraction, less triceps burn than narrow grips

Critical cue: "Squeeze chest together" at top, even though hands don't move — creates stronger contraction

Key Cues

Primary Cues

• "Wide hands, wide elbows" — embrace the flare
• "Stretch the chest" — feel it across pecs
• "Think flye motion" — horizontal adduction emphasis
• "Squeeze pecs together at top" — even though hands stay wide

Tempo Guide

Goal	Tempo	Example
Strength	2-1-1-0	2s down, 1s pause, 1s up
Hypertrophy	3-2-2-0	3s down, 2s stretch, 2s up
Endurance	1-0-1-0	Continuous rhythm

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Pectoralis Major	Horizontal adduction — wider grip = more chest emphasis	█████████░ 85%
Triceps	Elbow extension — reduced involvement vs. narrow grip	█████░░░░░ 55%

Secondary Muscles

Muscle	Action	Activation
Anterior Deltoid	Shoulder flexion and stabilization in wide position	███████░░░ 65%
Core	Anti-extension — maintains body rigidity	█████░░░░░ 55%

Stabilizers

Muscle	Role
Serratus Anterior	Scapular protraction and stabilization
Rotator Cuff	Shoulder stability — critical in wide position
Glutes	Hip extension, preventing sag

Chest vs. Triceps Activation

Research by Cogley et al. (2005): Wide-grip push-ups produce greater pectoralis major activation and reduced triceps activation compared to shoulder-width and narrow grips. The wider hand position increases horizontal shoulder abduction, the primary chest action.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Too wide (2x+ shoulder-width)	Excessive shoulder stress	Impingement risk, reduced power	Keep within 1.5x shoulder-width
Elbows at 90° constantly	Full perpendicular elbow path	Shoulder strain, impingement	45-60° angle, not full 90°
Partial ROM	Not lowering fully	Misses stretch stimulus	Chest to floor each rep
Shoulder protraction at bottom	Scapulae spread wide	Shoulder instability	Maintain scapular retraction
Hips sagging	Lower back arches	Lumbar strain	Brace core harder
Bouncing out of bottom	Using momentum	Misses eccentric benefit	Controlled descent, brief pause

Most Common Error

Going too wide — while wider is generally more chest-focused, excessive width (beyond 1.5x shoulder-width) creates shoulder instability and impingement risk without additional muscle-building benefit. More isn't always better.

Self-Check Checklist

• Hands approximately 1.5x shoulder-width
• Elbows track at 45-60° (not full 90°)
• Chest lowers to within 1-2 inches of floor
• Feel stretch across chest, not pain in shoulders
• Body stays rigid throughout
• Full lockout at top

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🔀 Variations

By Difficulty

Easier (Regressions)

Variation	How	When to Use
Incline Wide Push-Up	Hands on bench	Building strength for floor version
Knee Wide Push-Up	Knees on ground	Can't do floor version yet
Standard Push-Up	Shoulder-width grip	Master before progressing to wide

Standard Wide Variations

Variation	How	Emphasis
Standard Wide (1.5x)	Hands 1.5x shoulder-width	Balanced chest emphasis
Moderate Wide	Hands 1.3x shoulder-width	Less aggressive width
Feet-Apart Wide	Wider foot stance	More stability

Harder (Progressions)

Variation	How	When to Use
Decline Wide	Feet elevated	Increase load
Deficit Wide	Hands on platforms	Extended ROM
Weighted Wide	Weight vest or plate	Add external resistance
Slow Tempo Wide	5s eccentric	Increase time under tension
Wide to Archer	Shift weight to one arm	Unilateral progression

By Target

Target	Variation	Change
Outer Chest	Extra-wide grip (careful!)	Hands ~2x shoulder-width
Upper Chest	Decline wide	Feet elevated, wide hands
Deep Stretch	Deficit wide	Hands on platforms
Explosive Power	Plyometric wide	Explosive press, hands leave floor
Scapular Control	Wide push-up plus	Add scapular protraction at top

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Notes
Strength	4	6-12	90s	Use decline or weighted
Hypertrophy	3-4	10-20	60-90s	Focus on stretch and squeeze
Endurance	3	20-40	60s	Standard wide grip

Workout Placement

Program Type	Placement	Rationale
Chest day	Secondary/accessory	After main pressing, chest emphasis
Bodyweight program	Primary push	Main chest movement
Upper body day	Supplementary push	After heavy pressing
Chest specialization	Stretch-focused exercise	Pre-exhaust or finisher

Progression Scheme

Progression Strategy

Wide push-ups are often easier than standard for some people due to reduced triceps demand. If you find them easier, use them as a volume-builder or progress quickly to decline/deficit variations.

Sample Integration

Chest Hypertrophy Day:

1. Barbell Bench Press: 4x6-8
2. Incline Dumbbell Press: 3x8-12
3. Wide Push-Up: 3x15-20 (stretch and squeeze focus)
4. Cable Flye: 3x12-15

Bodyweight Upper Day:

1. Wide Push-Up: 4x12-15
2. Pull-Ups: 4x6-10
3. Diamond Push-Up: 3x10-15
4. Inverted Row: 3x12-15

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Standard Push-Up	Build base before widening grip
Incline Wide Push-Up	Learn wide pattern with less load
Knee Wide Push-Up	Can't do floor version yet

Progressions (Harder)

Exercise	When Ready
Decline Wide Push-Up	Standard wide is too easy (15+ reps)
Deficit Wide Push-Up	Want deeper chest stretch
Weighted Wide Push-Up	Add external load
Archer Push-Up	Progress to unilateral work

Gym Alternatives (Similar Emphasis)

Alternative	When to Use
Dumbbell Flye	Isolation, maximum chest stretch
Cable Flye	Constant tension through ROM
Pec Deck	Machine-based chest isolation
Wide-Grip Bench Press	External load with wide grip

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Wide position can aggravate	Narrow grip slightly, check elbow path
Shoulder instability	Wide grip reduces stability	Use standard width, build rotator cuff
Previous shoulder dislocation	Wide position creates vulnerability	Avoid until cleared, use narrow grips
Limited shoulder mobility	Can't achieve safe wide position	Improve mobility first, use standard width
Wrist pain	Wide position changes wrist angle	Rotate hands outward, use handles

Stop Immediately If

• Sharp pain in shoulder joint
• Feeling of shoulder instability or "looseness"
• Clicking or popping in shoulder
• Severe wrist pain or buckling

Shoulder Safety

Wide push-ups place shoulders in a vulnerable position (wide abduction). If you have any shoulder issues, work with narrower grips and build rotator cuff strength before progressing to wide variations.

Optimal width: 1.5x shoulder-width is evidence-based sweet spot. Wider than this increases injury risk without proportional strength or hypertrophy benefits.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Horizontal abduction/adduction in wide position	Full	🟡 Moderate-High
Elbow	Flexion/extension	Full	🟢 Low
Wrist	Extension (angle varies with hand rotation)	60-90°	🟢 Low-Moderate

Shoulder Position Matters

Wide push-ups increase shoulder joint stress compared to shoulder-width variations. The wider position reduces mechanical advantage and places shoulder in more vulnerable position. Ensure good rotator cuff strength before heavy volume.

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❓ Common Questions

Are wide push-ups better for chest than standard?

For chest emphasis, yes. Research shows wide-grip push-ups produce greater pectoralis major activation than standard or narrow grips. However, "better" depends on goals — wide emphasizes chest but reduces triceps work, so a complete program includes varied grips.

How wide should I go?

1.5x shoulder-width is optimal for most people. This provides significant chest emphasis without excessive shoulder stress. Wider than this increases injury risk with diminishing returns. Start conservative and widen gradually.

Why do wide push-ups feel easier than standard?

Two reasons: (1) Wide grip reduces range of motion slightly, and (2) Reduced triceps involvement — for people with relatively weak triceps, wide push-ups shift work to the typically stronger chest. This doesn't make them "worse," just different.

Can wide push-ups replace chest flyes?

Partially. Wide push-ups emphasize horizontal shoulder adduction like flyes, but they're still a pressing movement (elbow extension involved). They provide some similar stimulus but don't completely replicate the pure isolation of flyes. Use both strategically.

My shoulders hurt during wide push-ups — what's wrong?

Likely: (1) Too wide — reduce to 1.5x or less, (2) Elbows tracking at full 90° — adjust to 45-60°, or (3) Shoulder mobility/stability issue — address underlying problem before continuing. Sharp pain = stop immediately.

Should I rotate my hands outward?

Optional but often beneficial. Rotating hands 10-30° outward can reduce wrist strain and feel more natural for many people. Experiment to find what feels best — some prefer straight forward, others prefer slight external rotation.

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📚 Sources

Biomechanics & Muscle Activation:

• Cogley, R.M., et al. (2005). "Comparison of muscle activation using various hand positions during the push-up exercise" — Tier A
• Marcolin, G., et al. (2015). "Different hand positions affecting EMG activity during push-up exercise" — Tier B
• ExRx.net Push-Up Analysis — Tier C

Shoulder Safety:

• American College of Sports Medicine Position Stand — Tier A
• Reinold, M.M., et al. (2004). "Current concepts in shoulder examination" — Tier A

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Contreras, B. (2013). Bodyweight Strength Training Anatomy — Tier B

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For Mo

When to recommend this exercise:

• User wants to emphasize chest development
• User has mastered standard push-ups
• User wants push-up variation for outer/mid chest
• User has healthy shoulders and good mobility
• User wants to reduce triceps emphasis in pushing
• User is looking for bodyweight chest accessory work

Who should NOT do this exercise:

• Shoulder impingement or instability issues
• History of shoulder dislocation without clearance
• Poor shoulder mobility
• Cannot perform standard push-ups with good form
• Acute shoulder injury

Key coaching cues to emphasize:

1. "Hands wide, about 1.5x shoulder-width"
2. "Feel the stretch across your chest"
3. "Squeeze pecs together at the top, even though hands stay wide"

Common issues to watch for in user feedback:

• "My shoulders hurt" → Too wide or elbow path issue, narrow grip or adjust angle
• "Too easy" → Progress to decline or deficit wide push-ups
• "I don't feel chest" → Check width (may need wider), ensure full ROM, cue squeeze
• "Wrists uncomfortable" → Suggest rotating hands outward 10-30°
• "Feel unstable" → May be too wide, reduce to 1.3-1.5x shoulder-width

Programming guidance:

• Don't prescribe until user can do 3x10+ standard push-ups
• For hypertrophy: 3-4 sets of 10-20 reps with stretch/squeeze focus
• For strength: 4 sets of 6-12 reps (use decline or weight)
• Place as secondary/accessory movement on chest days
• Pair with narrow-grip variations for complete chest/triceps development
• Progress when: 3x15-20 reps with perfect form

Progression path:

1. Standard push-up mastery (3x12+)
2. Incline wide push-up (if needed)
3. Floor wide push-up (build to 3x15-20)
4. Decline wide or deficit wide
5. Weighted wide or archer push-ups

Hand width progression:

• Start: 1.3x shoulder-width
• Intermediate: 1.5x shoulder-width (optimal)
• Advanced: Up to 1.8x (only if shoulder-healthy)
• Never exceed: 2x shoulder-width (injury risk)

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Last updated: December 2024