How wide should my hands be for wide push ups?

Your hands should be 6 to 12 inches wider than shoulder width on each side, depending on your arm length and shoulder mobility. Start with a moderate width and adjust based on where you feel the most chest stretch without shoulder discomfort.

Are wide push ups better than regular push ups for chest?

Wide push ups emphasize the chest more than regular push ups due to increased horizontal adduction and stretch at the bottom position. However, they reduce triceps involvement and may limit range of motion compared to standard width.

Do wide push ups work the outer chest?

Wide push ups increase activation across the entire pectoralis major due to the stretched position and pressing angle. While you cannot isolate specific regions of a muscle, the wider grip does emphasize the chest over other pressing muscles like the triceps.

Wide Push Up

The wide push up is a bodyweight pressing variation performed with hands placed wider than shoulder width to increase chest activation and stretch. It suits lifters looking to target the pectorals more directly than standard push ups allow.

Muscle group: Chest
Primary muscles: chest
Equipment: Bodyweight

How to do the Wide Push Up

Place your hands on the floor wider than shoulder width, angled slightly outward, with your body in a straight plank position.
Position your feet together or slightly apart, maintaining a rigid core and neutral spine.
Lower your chest toward the floor by bending your elbows outward, keeping them at roughly a 45-degree angle to your torso.
Descend until your chest is just above the floor or as deep as your shoulder mobility allows.
Press through your palms to extend your elbows and return to the starting position.

Form tips

Keep your shoulder blades retracted and depressed throughout the movement to protect the shoulder joint and maximize chest engagement.
Maintain a straight line from head to heels by bracing your core and squeezing your glutes to prevent sagging hips.
Control the descent for two to three seconds rather than dropping quickly to maintain tension on the chest.

Common mistakes

Flaring elbows out to 90 degrees: this places excessive stress on the shoulder joint and reduces pressing efficiency.
Letting hips sag or pike upward: this removes tension from the chest and indicates insufficient core stability.
Using excessive hand width beyond comfortable range: this limits range of motion and increases injury risk without additional benefit.

Sets and reps

For strength, perform 3 to 5 sets of 5 to 10 reps with added resistance or slower tempos; for hypertrophy, perform 3 to 4 sets of 10 to 20 reps with controlled form.

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Frequently asked questions

How wide should my hands be for wide push ups?: Your hands should be 6 to 12 inches wider than shoulder width on each side, depending on your arm length and shoulder mobility. Start with a moderate width and adjust based on where you feel the most chest stretch without shoulder discomfort.
Are wide push ups better than regular push ups for chest?: Wide push ups emphasize the chest more than regular push ups due to increased horizontal adduction and stretch at the bottom position. However, they reduce triceps involvement and may limit range of motion compared to standard width.
Do wide push ups work the outer chest?: Wide push ups increase activation across the entire pectoralis major due to the stretched position and pressing angle. While you cannot isolate specific regions of a muscle, the wider grip does emphasize the chest over other pressing muscles like the triceps.

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