Push-Up Wide
Push-Up Wide is a bodyweight - closed-chain press exercise involving Pectoralis major, Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major, Triceps brachii
- Secondary muscles
- Anterior deltoid, Serratus anterior, Rectus abdominis, Gluteus maximus
- Exercise type
- Bodyweight - closed-chain press
Exercise technique
- Hand spacing
Place your palms wider than your shoulders at a spacing you can control.
- Foot support
Support yourself on your toes.
- Torso
Align your head, hips and heels in a long line.
- Lower
Bend your elbows to lower your chest between your hands.
- Bottom
Stop while you still control your shoulders.
- Press
Push evenly into the floor with both hands.
- Top finish
Let your chest and hips rise together.
Key technique points
- Choose hand spacing according to shoulder comfort.
- Do not force your elbows fully out to the sides.
- Do not let your hips drop.
- Do not reach your chin forward ahead of your chest.
- Press evenly through the heels of your palms.
- Do not rush to shorten the range just to maintain a wide grip.
Common mistakes
Excessive width
This limits the shoulder's controlled pressing path.
Sagging lower back
This loses plank support.
Head lowering first
This imitates chest movement through the neck.
Loading one hand
This rotates the torso sideways.
Incomplete hip rise
This makes the upper and lower body rise separately.
Hard elbow lockout
This loses smooth control at the top.
Frequently asked questions
Push-Up Wide: why is “Excessive width” a mistake?
This limits the shoulder's controlled pressing path.
Push-Up Wide: why is “Sagging lower back” a mistake?
This loses plank support.
Push-Up Wide: why is “Head lowering first” a mistake?
This imitates chest movement through the neck.
Push-Up Wide: why is “Loading one hand” a mistake?
This rotates the torso sideways.
Push-Up Wide: why is “Incomplete hip rise” a mistake?
This makes the upper and lower body rise separately.
Push-Up Wide: why is “Hard elbow lockout” a mistake?
This loses smooth control at the top.
What should I focus on when doing Push-Up Wide?
Choose hand spacing according to shoulder comfort. Do not force your elbows fully out to the sides. Do not let your hips drop. Do not reach your chin forward ahead of your chest. Press evenly through the heels of your palms. Do not rush to shorten the range just to maintain a wide grip.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.