Skip to content
Skip to content
Cerebral Physique logoCerebral PhysiqueMind Over Muscle
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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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