Wide grip push up

Overview

The wide grip push up sets hands outside comfortable shoulder width to shift more work to the chest and ask for control at the bottom stretch. It pairs well with a close-hand variation in the same session.

How to perform

1. 1

   Set hands roughly a fist or two outside shoulder width on each side—stop before it feels like a strain on the front of the shoulder.

2. 2

   Fingers can angle slightly outward for comfort.

3. 3

   Plank from head to heels, core tight.

4. 4

   Lower until you feel a solid chest stretch without pinching the shoulder.

5. 5

   Press up while keeping the torso one unit—no worming off the floor.

Common mistakes

• ×

  Going so wide that shoulders complain before the chest works.

• ×

  Losing depth because the bottom feels heavy.

• ×

  Arching the lower back as you fight for the last inches.

Tips

• ➝

  Adjust width by feel, not by copying someone else’s exact span.

• ➝

  Pair with diamond in the same workout for balanced chest and triceps work.

• ➝

  Handles or fists can help if wrists get cranky.