Wide Push Up

How to do it

1. Place your hands on the floor about one and a half times shoulder-width apart, fingers pointing forward or slightly out.
2. Step your feet back into a plank with a straight line from head to heels.
3. Lower your chest between your hands, letting the elbows travel out and back.
4. Stop when your chest is just above the floor and your upper arms are level with your torso.
5. Press back up to straight arms, keeping the body rigid.

Tips

• Think about squeezing your hands toward each other on the way up to feel the chest work.
• Keep the neck long, looking at the floor slightly ahead of your hands.

Common mistakes

• Placing the hands so wide that the chest cannot get close to the floor.
• Letting the hips pike up or sag during the rep.
• Dropping into the bottom without control.

Muscles worked by the Wide Push Up

• Mid chest Primary37%
• Front delts Secondary14%
• Lower chest Primary10%
• Upper chest Secondary10%
• Serratus anterior Minor6%
• Triceps (medial head) Secondary6%
• Triceps (lateral head) Minor5%
• Triceps (long head) Minor4%
• Lower abs Stabilizer3%
• Upper abs Stabilizer3%
• Obliques Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Wide hands bias horizontal adduction. The push up is a closed-chain bench press: same chest, front delt and triceps pattern, with more serratus because the shoulder blades move freely and a plank-like core demand.

Wide Push Up alternatives

Same equipment

• Push UpBodyweight
• Incline Push UpBodyweight
• Push Up on KneesBodyweight

Different equipment

• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment
• Hex PressDumbbell

Make it harder

• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment
• Spiderman Push UpBodyweight
• Divebomber Push UpBodyweight

Similar exercises

• Clap Push UpBodyweight
• Depth Push UpBodyweight
• Plyo Push Up on BoxBodyweight
• Plyometric Push UpBodyweight

Frequently asked questions

What muscles does the Wide Push Up work?

Mainly the mid chest and lower chest. The front delts, upper chest and triceps (medial head) assist.

Is the Wide Push Up good for beginners?

Yes. The Wide Push Up is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Wide Push Up?

For example the Kettlebell Push Up, Weighted Push Up and Hex Press. They train mostly the same muscles, some with different equipment.

How do you make the Wide Push Up harder?

Add weight or reps, or move on to the Kettlebell Push Up and Weighted Push Up.

Sources

• Calatayud et al. 2015, JSCR 29(1):246-253 (bench press vs push up)
• Cogley et al. 2005, JSCR 19(3):628-633 (hand positions)

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