Push Up Wide

Push Up Wide

Performing push-ups with hands wide apart is a great way to target different muscles compared to standard push-ups. Here are step-by-step instructions for the exercise:

Video Instructions on How to Do Wide Push-ups

Wide Grip Push-Up:

  1. Starting Position:
    • Begin by getting into a plank position with your hands placed wider than shoulder-width apart.
    • Your palms should be flat on the floor, fingers pointing forward, and your body forming a straight line from head to heels.
  2. Body Alignment:
    • Keep your core engaged to maintain a straight line from your head to your heels.
    • Ensure that your hands are positioned slightly wider than shoulder-width. Wider hand placement targets the chest muscles more intensely.
  3. Elbow Position:
    • As you lower your body, allow your elbows to flare out at about a 45-degree angle from your body. This targets the chest and shoulders more effectively.
  4. Descent:
    • Lower your chest toward the floor by bending your elbows. Keep your body in a straight line without allowing your hips to sag or rise.
  5. Depth:
    • Lower your body until your chest is just above the floor or as far as your flexibility allows.
  6. Ascent:
    • Push through your palms, extending your arms to return to the starting position. Keep your body straight throughout the movement.
  7. Breathing:
    • Inhale as you lower your body.
    • Exhale as you push back up to the starting position.
  8. Repetition:
    • Aim for a specific number of repetitions, or perform as many as you can while maintaining proper form.
  9. Sets:
    • Start with 2-3 sets of 8-15 repetitions, depending on your fitness level. Adjust the number of sets and reps as needed.
  10. Rest:
    • Take a brief rest between sets to allow your muscles to recover.


  • If you’re a beginner, you can modify this exercise by performing it on your knees until you build enough strength.
  • Focus on maintaining good form throughout the entire movement to maximize effectiveness and minimize the risk of injury.
  • Gradually increase the difficulty by adding more sets, reps, or incorporating variations as your strength improves.

Always consult with a fitness professional or healthcare provider before starting a new exercise routine, especially if you have any existing health concerns or conditions.