How to do the Wide Grip Push-Up
- Place your hands on the floor, wider than your shoulders, in a push-up position.
- Lower your body towards the floor, bending your elbows out slightly.
- Push back up to the starting position, straightening your arms fully.
- Keep your body in a straight line from head to heels throughout.
Full technique — 7 steps
- Set up in a high plank with hands placed wider than shoulder width.
- Extend your legs behind you, plant your toes, and align head, hips, and heels.
- Turn the elbows slightly outward and keep your shoulders away from your ears.
- Lower your body by bending the elbows until your chest nears the floor.
- Keep your torso rigid as the elbows track out wider than a standard push-up.
- Press through your palms to raise your body back to the top position.
- Finish in a straight-arm plank without letting the hips sag or pike.
Common mistakes
- Hands placed excessively wide
- Hips sagging below the torso
- Piking the hips upward
- Cutting the bottom range short
- Shrugging shoulders toward ears
Form cues
- Hands wider than shoulders
- Keep body in one line
- Let elbows track outward
- Lower chest, not forehead
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
- Cable Bench Press Harder
Barbell
- Wide Grip Barbell Bench Press Harder
- Barbell Larsen Press Harder
Dumbbells
- Dumbbell Bench Press Harder
- Single Arm Dumbbell Bench Press Harder
Machine
- Machine Chest Press Same level
- Smith Machine Bench Press Same level
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- This exercise Wide Grip Push-Up
- Harder Alternating Dumbbell Bench Press
- Harder Barbell Bench Press
Quick answers
What muscles does the Wide Grip Push-Up work?
Primary: Mid chest 9/10, Upper chest 5/10. Also works: Front delts 5/10.
When should I do the Wide Grip Push-Up in a workout?
Accessory. Goes after the main lifts. ≈ 8 min with rest.
How many sets and reps of the Wide Grip Push-Up?
Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Wide Grip Push-Up?
Cable machine: Cable Bench Press. Barbell: Wide Grip Barbell Bench Press, Barbell Larsen Press. Dumbbells: Dumbbell Bench Press, Single Arm Dumbbell Bench Press. Machine: Machine Chest Press, Smith Machine Bench Press.
What is a harder version of the Wide Grip Push-Up?
Alternating Dumbbell Bench Press (Intermediate), Barbell Bench Press (Intermediate).
