Wide Push-Up

Maximum chest stretch and activation — a bodyweight push-up variation that emphasizes the pectorals through increased hand width

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Horizontal)
Primary Muscles	Chest
Secondary Muscles	Triceps, Front Delts
Equipment	Bodyweight only
Difficulty	⭐ Beginner
Priority	🟢 Foundational

Movement Summary

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🎯 Setup

Starting Position

1. Hand placement: Hands 1.5-2x shoulder width, fingers pointing forward or slightly out
2. Body alignment: Straight line from head to heels — no sagging hips
3. Core position: Abs braced, glutes engaged
4. Shoulder position: Shoulders packed, not shrugged toward ears
5. Foot placement: Together for harder, hip-width for more stability

Equipment Setup

Equipment	Setting	Notes
Surface	Flat, non-slip	Yoga mat for wrist comfort
Push-up handles (optional)	Neutral or angled	Reduces wrist strain
Hand position	1.5-2x shoulder width	Wider = more chest, less triceps

Setup Cue

"Hands wide enough that elbows flare 60-90° at bottom — think chest fly position"

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled descent with chest stretch

1. Start in high plank with hands wide
2. Take a breath and brace core
3. Lower chest toward floor by bending elbows
4. Elbows flare out 60-90° from body (more than standard push-up)
5. Lower until chest is 1-2 inches from floor

Tempo: 2-3 seconds

Feel: Deep stretch across chest, shoulders working

⏸️ Bottom Position

What's happening: Maximum chest stretch position

1. Chest hovers 1-2 inches from floor
2. Elbows bent at ~90° angle
3. Maintain straight body line — no sagging
4. Feel stretch across pecs

Common error here: Letting hips sag or pushing hips up. Keep body straight.

⬆️ Pressing

What's happening: Driving back to start position

1. Press palms through floor
2. Extend arms while maintaining body alignment
3. Push until arms fully extended
4. Squeeze chest at top

Tempo: 1-2 seconds (controlled)

Feel: Chest burning, triceps assisting

🔝 Lockout

What's happening: Full arm extension, reset position

1. Arms fully locked at top
2. Body still in straight line
3. Shoulder blades neutral (not winging)
4. Reset breath for next rep

Key Cues

Primary Cues

• "Chest to floor" — ensures full range of motion
• "Straight body plank" — prevents hip sagging
• "Push the floor away" — power generation cue

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-0	2s down, no pause, 1s up, no pause
Hypertrophy	3-1-2-0	3s down, 1s pause, 2s up, no pause
Endurance	1-0-1-0	1s down, no pause, 1s up, no pause

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Pectoralis Major	Horizontal adduction — primary pressing muscle	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Anterior Deltoid	Shoulder flexion — assists in pressing	██████░░░░ 60%
Triceps	Elbow extension — straightening arms	█████░░░░░ 50%

Stabilizers

Muscle	Role
Core	Maintain rigid body position
Serratus Anterior	Scapular stability, protraction
Rotator Cuff	Stabilize shoulder joint

Muscle Emphasis

Compared to standard push-up: Wide hand placement increases chest activation by 10-15% while reducing triceps involvement. The wider angle creates a greater stretch at the bottom position.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Sagging hips	Lower back arches, hips drop	Lower back strain, less core work	Brace core, squeeze glutes
Hands too wide	Extreme elbow flare, <90° ROM	Shoulder stress, injury risk	Limit width to 2x shoulders
Neck jutting forward	Head leads the movement	Neck strain, poor alignment	Look at spot 6 inches ahead
Incomplete ROM	Not lowering chest near floor	Less muscle development	Lower until chest hovers 1-2" from floor
Elbows locking aggressively	Hyperextension at top	Elbow joint stress	Firm lockout, not aggressive snap

Most Common Error

Losing core tension — if your hips sag toward the floor, you lose the benefit and risk lower back strain. Actively brace your abs and squeeze your glutes throughout the entire set.

Self-Check Checklist

• Hands 1.5-2x shoulder width apart
• Body forms straight line (record yourself from side)
• Elbows flare 60-90° at bottom
• Chest lowers to within 1-2" of floor
• Full arm extension at top

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🔀 Variations

By Emphasis

More Chest Focus

Variation	Change	Why
Deficit Wide Push-Up	Hands on blocks/plates	Deeper ROM, more chest stretch
Pause Wide Push-Up	2s pause at bottom	Eliminates momentum, constant tension
Tempo Wide Push-Up	4s eccentric	More time under tension

Easier Versions

Variation	Change	Why
Incline Wide Push-Up	Hands elevated on bench	Reduces load, easier progression
Knee Wide Push-Up	Knees on ground	Reduces body weight percentage
Wall Wide Push-Up	Hands on wall	Minimal load, learn pattern

Harder Versions

Variation	Change	Why
Decline Wide Push-Up	Feet elevated	Increases load on upper chest
Weighted Wide Push-Up	Weight vest or plate on back	Progressive overload
Archer Push-Up	Shift weight side to side	Unilateral strength

Hand Position Variations

Position	Width	Effect
Extra Wide	2.5x shoulder width	Maximum chest, shoulder stress risk
Wide	1.5-2x shoulder width	Optimal chest emphasis
Standard	Shoulder width	Balanced chest/triceps

Equipment Variations

Equipment	Exercise Name	Key Difference
Push-up handles	Elevated Wide Push-Up	Deeper ROM, less wrist strain
Suspension trainer	TRX Wide Push-Up	Instability adds difficulty
Medicine ball	Wide Push-Up to Ball	Single-arm instability work

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	4-5	6-10	2-3 min	Bodyweight+	1-2
Hypertrophy	3-4	10-20	60-90s	Bodyweight	1-3
Endurance	2-3	20-30+	30-60s	Bodyweight	2-4

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	First or second on upper day	Primary push movement
Push/Pull/Legs	Early on push day	When fresh for volume
Full-body	After main lifts	Accessory push work
Bodyweight only	Primary push exercise	Main chest movement

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	3 sets
Intermediate	3-4x/week	3-4 sets
Advanced	3-5x/week	4-5 sets (varied intensity)

Progression Scheme

Progressive Overload

Progress by: 1) Adding reps (10→15→20), 2) Adding tempo (3s eccentric), 3) Reducing rest (90s→60s), 4) Elevating feet, 5) Adding weight vest

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Incline Wide Push-Up	Can't do 10 reps on floor
Knee Wide Push-Up	Learning pattern, building base
Wall Wide Push-Up	Complete beginner

Progressions (Harder)

Exercise	When Ready	Link
Deficit Wide Push-Up	Can do 20+ reps with good form
Decline Wide Push-Up	Want upper chest emphasis
Weighted Wide Push-Up	Need overload beyond bodyweight

Alternatives (Same Goal, Different Movement)

With Equipment

Alternative	Equipment	Good For
Dumbbell Bench Press	Dumbbells, bench	Adjustable resistance
Machine Chest Press	Machine	Guided path, isolation
Dumbbell Fly	Dumbbells, bench	Pure chest stretch

Bodyweight Only

Alternative	Difference
Standard Push-Up	More tricep involvement
Diamond Push-Up	Tricep emphasis
Archer Push-Up	Unilateral challenge

Shoulder-Friendly

Alternative	Benefit
Narrow Push-Up	Less shoulder abduction
Floor Press	Limited ROM
Incline Wide Push-Up	Reduced load

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Pain with wide hand position	Reduce hand width, use incline
Wrist pain	Strain from extended wrist	Use push-up handles, fist position
Lower back pain	Arch may aggravate	Regress to incline or knee version
Elbow pain	Stress from wide position	Narrow grip slightly

Stop Immediately If

• Sharp pain in shoulder or chest
• Wrist pain beyond normal discomfort
• Lower back pain during movement
• Clicking with pain in shoulders

Form Breakdown Signals

Sign	What It Means	Action
Hips sagging	Core fatigue	End set or regress to knees
Shoulders shrugging	Compensation pattern	Reset shoulder position
Head dropping	Neck/core fatigue	End set, rest
Incomplete ROM	Muscular failure	End set or reduce reps

Safe Failure

How to safely fail a wide push-up:

1. Lower to floor: Simply rest on your chest/stomach
2. Drop to knees: Transition to knee push-up to finish set
3. Rest in plank: Pause at top, shake out, continue
4. Don't: Force reps with broken form

Wrist Safety

If you have wrist discomfort, use push-up handles or fists instead of flat palms. This neutral wrist position reduces strain significantly.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Horizontal adduction, flexion	Full extension to flexion	🟡 Moderate-High
Elbow	Flexion/Extension	~90-180°	🟢 Low
Wrist	Extension stability	~70° extension	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full horizontal extension	Can bring arms out wide without pain	Reduce hand width
Wrist	70° extension	Can hold plank on palms comfortably	Use handles or fists
Thoracic	Adequate extension	Can maintain neutral spine	Work on thoracic mobility

Joint Health Note

Wide hand position increases shoulder abduction stress. If you have shoulder issues, limit hand width to 1.5x shoulder width and ensure controlled movement.

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❓ Common Questions

How wide is too wide?

If your hands are wider than 2x shoulder width, you're likely too wide. At bottom position, elbows should be at 60-90° from torso. If wider, you increase shoulder injury risk without added benefit.

Should I go all the way to the floor?

Chest should come within 1-2 inches of the floor. Full ROM is important, but you don't need to slam your chest into the ground. Controlled descent with a light hover is ideal.

Wide push-ups vs. standard push-ups — which is better?

Neither is "better" — they target muscles differently. Wide emphasizes chest more (10-15% greater pec activation), standard is more balanced between chest and triceps. Use both for complete development.

My wrists hurt during wide push-ups. What can I do?

Try: 1) Push-up handles for neutral wrist position, 2) Fists instead of palms, 3) Slightly narrower grip, 4) Wrist mobility work before training. If pain persists, choose different exercise.

How do I make wide push-ups harder?

Progress by: 1) Adding reps/sets, 2) Slowing tempo (4s eccentric), 3) Adding pause at bottom, 4) Elevating feet (decline), 5) Adding weight vest, 6) Using deficit (hands on blocks).

Can I do wide push-ups every day?

You can, but it's not optimal. Your muscles need recovery. 3-4x per week with at least one rest day between sessions is better for strength and size gains.

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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
• ExRx.net Exercise Analysis — Tier C
• Strength and Conditioning Journal — Tier A

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Overcoming Gravity (Steven Low) — Tier B
• Convict Conditioning (Paul Wade) — Tier C

Technique:

• StrongFirst — Tier B
• GMB Fitness — Tier C

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For Mo

When to recommend this exercise:

• User wants to emphasize chest development
• User has no equipment (bodyweight only)
• User wants more chest activation than standard push-up
• User is building toward bench press

Who should NOT do this exercise:

• Acute shoulder injury → Suggest Narrow Push-Up or incline version
• Severe wrist pain → Suggest push-up handles or alternative
• Cannot maintain plank position → Suggest knee or incline version first
• Shoulder impingement history → Monitor hand width, may need narrower

Key coaching cues to emphasize:

1. "Hands wider than shoulders, create a triangle shape"
2. "Body stays straight — plank position throughout"
3. "Chest to floor, feel the stretch"

Common issues to watch for in user feedback:

• "My shoulders hurt" → Hand width too wide or poor shoulder positioning
• "I can't feel my chest" → Not going deep enough, add tempo/pause
• "My wrists hurt" → Suggest handles, fists, or narrower grip
• "My hips sag" → Core weakness, regress to incline or knee version

Programming guidance:

• Pair with: Rows, overhead press, core work
• Avoid same day as: Heavy bench press if also doing that
• Typical frequency: 3-4x per week for bodyweight-focused training

Progression signals:

• Ready to progress when: Can do 15-20 reps with perfect form
• Add difficulty: Tempo, pause, deficit, decline, or weight
• Regress if: Cannot maintain straight body, shoulder pain, form breaks down before 6 reps

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Last updated: December 2024