Wide grip push ups

Wide grip push up technique

Wide grip push ups follow the same principles as standard push ups with the hands placed wider. Specific details about hand width and elbow angle affect both effectiveness and shoulder safety.

Setting up hand position

Place the hands on the floor significantly wider than shoulder width, typically 1.5 to 2 times shoulder width apart. Fingers point forward or slightly outward. Wrists straight. The hand position should be wide enough to produce noticeable chest emphasis but not so wide that the shoulders become uncomfortable.

Body position

Extend the legs back so the body forms a straight line from feet through hips, torso and head. The toes are on the floor with feet hip width apart. The core is engaged. The shoulder blades pulled down and back. The wide hand position changes the body angle slightly compared to standard push ups but the straight line should be maintained.

Executing the rep

Lower the body under control by bending the elbows. The elbows travel out to the sides at approximately 70 to 90 degrees from the torso, wider than standard push ups. The chest descends toward the floor between the hands. Press the body back up to the starting position by extending the arms.

Range of motion considerations

Wide grip push ups typically have shorter range of motion than standard push ups because the hands are further apart. This is normal and not a form error. The shorter range is offset by the greater chest emphasis. Trying to descend to the same depth as standard push ups can produce shoulder stress at the wide grip angle.

What wide grip push ups target

The wider hand position changes the muscle activation pattern compared to standard push ups. The chest is emphasised more and the triceps less.

Greater pec emphasis

The wider hand position increases the horizontal adduction component of the movement. The pectoralis major is loaded more heavily through the wider arc the arms travel. Research has shown wider grip pressing variations produce greater pec activation at similar absolute loads.

Reduced triceps involvement

The wider hand position reduces the elbow extension range of motion. The triceps contribute less because they have less work to do. This is the trade off for greater chest emphasis. Wide grip push ups develop the chest more and the triceps less than standard push ups.

Anterior deltoid contribution

The anterior deltoid contribution is similar to standard push ups. The shoulder flexion component is similar across grip widths. The greater horizontal demand at wider grip may produce slightly different deltoid activation patterns but the overall involvement is comparable.

Increased shoulder demand

The wider grip places more demand on the shoulder joint stability. The elbows are at wider angles from the torso which loads the shoulder differently. Lifters with existing shoulder problems should monitor symptoms with wide grip variations. The shoulder demand is one of the considerations in choosing grip width.

How to program wide grip push ups

Wide grip push ups serve as a chest emphasis variation in bodyweight chest training. Programming depends on whether they are the primary push up variation or used alongside standard push ups.

As a primary variation

Three to four sets of 8 to 20 reps. Rest 60 to 90 seconds between sets. The wide grip emphasises the chest more directly than standard push ups, making it well suited to chest hypertrophy focused training. Progression through reps, foot elevation or added weight extends usefulness over time.

Combined with standard push ups

Some sessions use wide grip and standard push ups together. The combination works the chest with two slightly different angles. Three sets of 12 wide grip push ups followed by three sets of 12 standard push ups produces strong chest stimulus. The two variations complement each other.

Frequency

Two to three times per week is typical for wide grip push ups specifically. They can be included alongside standard push ups in any chest session. Some lifters alternate between wide grip and standard push ups across sessions for variation.

Progressive variations

Wide grip decline push ups (feet elevated) increase difficulty and emphasise the upper chest. Wide grip weighted push ups add load through a weight vest or plate. Wide grip push ups on rings or unstable surfaces add stabilising demand. Each variation extends the progression options.

Variations and alternatives

Wide grip push ups have specific characteristics. Variations and alternatives target the chest through different hand positions and loading patterns.

Standard push ups

The standard hand width (slightly wider than shoulder) is the most balanced version. It emphasises chest with significant triceps involvement. The standard version remains the foundational push up exercise. The wide grip version is a variation rather than a replacement.

Close grip push ups

Hands placed closer together (sometimes called diamond push ups when hands touch) shift work to the triceps. Close grip push ups are the opposite end of the spectrum from wide grip. Both have value for different training emphases. Lifters who do bodyweight training often include all three grip widths.

Wide grip bench press

The loaded equivalent of wide grip push ups. Wider grip bench press produces similar chest emphasis with heavier loading capacity. For lifters with barbell access, wide grip bench press is generally preferred over wide grip push ups for chest hypertrophy because of the loading capacity.

When to use wide grip push ups

When bodyweight chest emphasis is the priority, when adding variation to a push up programme, when training in environments without barbell access and as warm up before wider grip barbell pressing. The exercise has multiple roles in different training contexts.

More chest exercises

For the standard variation our Standard push ups guide covers the foundational push up. Decline push ups covers the upper chest variation. And Incline push ups covers the beginner regression.