Wide push-up
Wider hand placement that emphasises the chest and offloads the triceps.
Execution
- Hands set noticeably wider than shoulders, fingers angled slightly out.
- Elbows track to the sides, opening further as you descend.
- Lower the chest under control with a clear stretch sensation across the chest.
- Press up consciously from the chest — do not "cheat" with the triceps.
Tips
- Shoulder health: keep the shoulder blades retracted, do not hang in the joints.
The wide push-up and a stubborn myth
"Wide for the chest, narrow for the triceps" is the most common rule of thumb in bodyweight training — and it doesn't hold up against the data. In the EMG study by Cogley et al. (2005), the wide hand position produced the lowest activation, in both the triceps and the pectoralis major. A second study (Gouvali & Boudolos, 2005) reached similar conclusions: hand position mainly changes the leverage at the elbow and shoulder — the wide position offers no activation advantage.
The reason is simple: wide hands shorten the range of motion. The rep gets easier, not more chest-focused. Anyone who manages more reps with wide push-ups than with the standard hasn't trained more chest — they've done less work.
What the variation is still good for
Two things speak in its favor. First, as variety in the movement pattern: a different angle loads tissue differently and can make sense to avoid one-sided strain. Second, as an easier option: anyone at their limit with the standard push-up can squeeze out a few more clean reps with slightly wider hands.
Common mistakes
- Elbows at a right angle to the torso. The typical result of the wide position and the least favorable position for the front of the shoulder joint. The 45-degree rule still applies here, as much as the hand position allows.
- Going very wide. Much more than about one and a half shoulder-widths brings no benefit and increases load on the shoulder and wrist.
- Half range of motion. Because the range is already short, an extra shortening barely stands out — and the exercise becomes pointless.
Where it fits
As a main exercise for building the chest, the wide push-up is the weaker choice. As a variation or as an easier step down, it has its place. Anyone training to build strength is better served by a shoulder-width or narrow hand position with a fuller range of motion.