How to do the Wide Hand Push Up
Wide Hand Push Up is an intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Wide Hand Push Up demonstration · © GymiaFit
Wide Hand Push Up at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Wide Hand Push Up step by step
- 1Start in a high plank position with your hands wider than shoulder-width apart.
- 2Keep your body in a straight line from head to toe.
- 3Lower your chest towards the ground by bending your elbows, keeping them close to your sides.
- 4Push through your palms to extend your arms and return to the starting position.
- 5Repeat for the desired number of repetitions.
Wide Hand Push Up — questions
What muscles does the Wide Hand Push Up work?
The Wide Hand Push Up primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Wide Hand Push Up?
None — the Wide Hand Push Up uses your bodyweight only, so it works at home with nothing but floor space.
Is the Wide Hand Push Up suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Wide Hand Push Up?
Archer Push Up, Chest Tap Push-up (male), Clap Push Up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Wide Hand Push Up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.