Chest · Bodyweight

Wide Grip Push-Up

Beginner

Hands placed wider than shoulder-width for max chest stretch.

Wide Grip Push-Up
1
Start Pose
Hands well outside shoulder-width
Body in a straight line
Core braced
2
Finish Pose
Lower chest to floor with control
Feel the chest stretch at the bottom
Press back up through the chest
Training Cues
✓The wider grip emphasizes the outer chest fibers
✓Control the descent for maximum stretch
✓Keep hips in line with shoulders throughout
Watch For This
✕
Hips sagging or piking
✕
Elbows flaring excessively
✕
Rushing through the movement

💪 Primary Muscles

● PRIMARY
1/3
Pectoralis Major

Pectoralis Major

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Primary
Pectoralis Major
Secondary
Anterior DeltoidTriceps Brachii

Pro Tip

Pause at the bottom for 1 second to eliminate elastic rebound and increase muscle activation.

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