Chest · Horizontal push

Wide Grip Push-ups

Wide grip push-ups are push-ups with your hands about one and a half times shoulder-width apart. The wider base shortens the triceps' role and puts more of the work on the chest, so it is a simple variation for training the pecs with just your body weight.

Also known as: Wide push-ups, Wide-hand push-ups, Wide press-ups

Muscle group: Chest
Movement pattern: Horizontal push
Type: Compound
Equipment: Bodyweight
Difficulty: Beginner

What muscles does the wide grip push-ups work?

Primary movers

Pectoralis major

Assisting muscles

Anterior deltoid
Triceps brachii
Serratus anterior
Rectus abdominis

The pectoralis major does most of the work because a wide hand position increases the horizontal adduction demand, the movement of bringing the arms toward the midline.

The triceps and front delts assist, but less than in a close-hand push-up. The range of motion is also a little shorter, so the exercise feels easier for many people.

The serratus anterior and core hold you steady. If your hips sag, the work leaks out of the chest.

Going too wide loads the front of the shoulders and cuts the range of motion, so stay at about one and a half times shoulder width.

How to do the wide grip push-ups

Setup

1
Start in a high plank with your hands about 1.5 times shoulder-width apart.
2
Point your fingers forward or slightly out.
3
Make a straight line from head to heels.
4
Brace your abs and squeeze your glutes.

Execution

1
Lower your chest toward the floor, letting your elbows bend out at about 45 to 60 degrees.
2
Stop when your chest is just above the floor.
3
Keep your neck in line with your spine.
4
Press back up until your arms are straight.
5
Breathe out as you press.

Common wide grip push-ups mistakes

Going too wide

The shoulders take over and the range of motion shrinks.

The fix: Stay at about 1.5 times shoulder width.

Letting the hips sag

The lower back arches and the chest gets less work.

The fix: Squeeze your glutes and brace your abs.

Flaring the elbows to 90 degrees

It stresses the shoulders.

The fix: Keep your elbows at about 45 to 60 degrees.

Cutting the range short

The bottom of the rep is where the chest stretches.

The fix: Lower until your chest is just above the floor.

How many sets and reps?

Goal	Sets	Reps	Load	Rest
Hypertrophy	3–4	10–20	Bodyweight	60 s
Endurance	2–3	15–25	Bodyweight, steady tempo	45–60 s
Beginner	2–3	6–10	From your knees	60 s

Use wide grip push-ups as chest volume after a heavier press or as a stepping stone toward archer push-ups. Combine them with standard and close-hand variations to cover the whole pushing range.

Running the wide grip push-ups in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.

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Frequently asked questions

Do wide grip push-ups work the chest more?

They shift some work from the triceps to the chest, but the difference is moderate.

How wide should my hands be?

About 1.5 times shoulder width. Going wider reduces the range of motion.

Are wide push-ups bad for the shoulders?

They can be if you go very wide or flare your elbows to 90 degrees. Keep a moderate width.

Are they easier than regular push-ups?

Often yes, because the range of motion is shorter.

Hercules tracks every wide grip push-ups you log, shows you last session's numbers before you lift, and flags when your progress stalls.