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All chest exercisesChest · Calisthenic

Wide-Grip Push-Up

A wider hand position biases the sternal (mid) chest fibers and reduces triceps demand.

BeginnerBodyweight3 × 10–15
Wide-Grip Push-Up demonstration thumbnail — Wide Grip Push Up
ChestBodyweight

Wide-Grip Push-Up

Demo · Dr. Dave Strength

Verified Wide-Grip Push-Up demonstration by Dr. Dave Strength. Click to play.

How to do the Wide-Grip Push-Up

  1. 1Hands ~1.5x shoulder width
  2. 2Chest leads the descent
  3. 3Squeeze pecs at the top

Benefits of the Wide-Grip Push-Up

  • Builds strength and size in the chest through a full, controlled range of motion
  • Also trains front delts as supporting movers
  • Needs no equipment — trainable at home, outdoors or while traveling
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services