Wide Hand Push-Up

Muscles worked

Setup

1. Place your hands on the floor significantly wider than shoulder-width apart, approximately 1.5 times the width of your shoulders.
2. Extend your legs behind you, balancing on your toes with feet hip-width apart for stability.
3. Engage your core and glutes to create a straight line from your head to your heels.
4. Position your hands so your fingers are pointing slightly outward or straight ahead to reduce wrist strain.

How to do it

1. Inhale as you slowly lower your chest toward the floor by bending your elbows, maintaining a controlled 2-second descent.
2. Lower yourself until your chest is just above the floor or your elbows reach a 90-degree angle.
3. Exhale as you powerfully push through your palms to return to the starting position, fully extending your arms.
4. Maintain a neutral neck by looking at a spot on the floor about 6 inches in front of your hands throughout the set.

Form checklist

• Keep your core tight to prevent your hips from sagging or piking upward.
• Ensure your elbows flare out slightly but do not exceed a 75-degree angle from your torso to protect the shoulder joints.
• Maintain a flat back and avoid shrugging your shoulders toward your ears.
• Distribute your weight evenly across your entire palm rather than just the base of the hand.

Pro tips

• Focus on 'squeezing' your hands toward each other—without actually moving them—during the upward phase to maximize pectoral recruitment.
• At the top of the movement, push the floor away to slightly protract your shoulder blades, engaging the serratus anterior.

Make it harder

• Elevate your feet on a bench or step to increase the percentage of body weight you are pushing.
• Incorporate a 3-second isometric pause at the bottom of the movement to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the wide hand push-up work?

The wide hand push-up primarily targets the deltoids, pectorals, and triceps, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the wide hand push-up?

The wide hand push-up requires no equipment — just your body weight.

Is the wide hand push-up good for beginners?

The wide hand push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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