Wide Push-Up

A push-up variation with hands positioned wider than shoulder-width, emphasizing chest activation. Performed on the floor with the body in a straight plank position.

Instructions

1. Start in a plank position with your hands positioned wider than shoulder-width apart, arms fully extended.
2. Keep your body straight from head to heels, engaging your core and glutes.
3. Lower your body by bending your elbows until your chest nearly touches the floor.
4. Keep your elbows flared out at approximately a 45-degree angle away from your body.
5. Press through your hands to push your body back up to the starting position.
6. Maintain tension in your chest throughout the movement.
7. Complete all repetitions while maintaining proper form and body alignment.

Tips

• Keep your core tight to prevent your hips from sagging or piking up.
• The wider hand position shifts emphasis from triceps to chest compared to standard push-ups.
• Control the descent rather than dropping quickly to maximize time under tension.
• If standard wide push-ups are too challenging, perform them on your knees to reduce difficulty.
• For added difficulty, elevate your feet on a bench or use a resistance band.