Wide Push-Up Exercise Guide: How to Master Wide Push-Ups

Wide push-ups are a simple variation of the standard push-up, the primary difference being a wider hand placement. Also known as a wide-grip push-up, this effective exercise activates muscle groups throughout your body. Perform wide push-ups by placing your palms a few inches wider than shoulder-width apart on the floor and holding yourself in a high plank position. While keeping your back and legs in a straight line, lower your body toward the floor, then push back up to the starting position.

For wide-grip push-ups, begin by performing 2–3 sets of 8–15 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout.

1. 1. Get into an all-fours position with your knees and toes flexed and in contact with the floor. Your hips should be over your knees. Your hands should be wider than your shoulders. Your shoulder blades should be protracted and away from your spine.
2. 2. Grip the ground with your hands and rotate your shoulders outward to engage your lats. Straighten your legs to lift your knees off of the ground so you end up in a plank position. Your legs should be hip-width apart or close together.
3. 3. Pre-tension your shoulders and hips with a good inhale and exhale while engaging your core. Your ribs should be down and your pelvis should be slightly tucked. Squeeze your quads and glutes. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this starting position.
4. 4. Lower your chest toward your hands by bending your elbows. Your shoulder blades should retract as you lower toward the ground. Lower your body until your upper arms are even with your back. Your elbows should be 60 degrees away from your body, and your wrists should be under your elbows. Pause at the bottom of the movement.
5. 5. While maintaining your alignment, initiate the upward movement by squeezing your chest and straightening your elbows. Your shoulder blades should protract as you push to the top of the movement.
6. 6. Finish the movement by squeezing your chest and triceps. Repeat for the desired number of reps.

Wide push-ups are a versatile upper-body workout with several benefits.

1. 1. Wide push-ups build your upper-body strength. Wide push-ups work multiple muscle groups throughout your upper body—including the anterior deltoids in your shoulders, the pectoral muscles in your chest, and the triceps in your arms.
2. 2. Wide push-ups increase your core stability. With proper form, wide push-ups activate the stabilizer muscles in your midsection, including your abdominal muscles and lower back muscles. By engaging these stabilizing muscles, wide push-ups can improve your posture.
3. 3. Wide push-ups strengthen your serratus anterior. Wide push-ups strengthen your serratus anterior muscles more than regular push-ups. This fan-shaped chest muscle lies deep beneath your pectoralis major and provides support to your neck and upper back.

Change your hand placement to add variation to the push-up form.

1. 1. Classic push-ups: For an easier exercise, bring your hand position to just slightly wider than shoulder-width apart. The classic push-up is a great warm-up to incorporate into your strength-training routine.
2. 2. Wide incline push-up: Perform the wide incline push-up with your hands positioned wider than shoulder-width apart on a bench, countertop, stability ball, or other elevated surface. Hold your body in a high plank position and lower your body with the same movement pattern you would use for a traditional wide push-up.
3. 3. Narrow push-ups: If you're looking for a challenge, bring your hands together so that they're just a few inches apart. This variation adds increased activation of the pecs and triceps.
4. 4. One-arm push-ups: Once you've mastered the wide push-up, try this variation for the ultimate challenge. Start in the standard push-up position with your feet spread wide apart. Place your free hand firmly against your lower back. Tighten your entire body and slowly lower yourself to the floor before exploding back to the starting position.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Throw on some athleisure, fire up a MasterClass Annual Membership, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.