How does the wide push-up differ from a standard push-up?

By increasing the distance between your hands, you reduce the involvement of the triceps and place a greater emphasis on the outer pectoral muscles.

What should I do if my wrists hurt during this exercise?

Try turning your hands slightly outward or using push-up handles to keep your wrists in a neutral position.

Is the wide push-up harder than the diamond push-up?

Generally, wide push-ups are considered more challenging for the chest, while diamond push-ups are significantly harder on the triceps.

Wide Push-Up Guide: Techniques for a Stronger Chest

Enhance your chest workout with the wide push-up. Learn proper form, common mistakes to avoid, and how to build upper body width using only your bodyweight.

How to Perform

Begin in a high plank position with your hands placed approximately six inches wider than shoulder-width apart.
Rotate your hands slightly outward to reduce stress on your wrist and elbow joints.
Engage your core and glutes to maintain a straight line from your head to your heels.
Lower your body slowly by bending your elbows until your chest is just above the floor.
Pause briefly at the bottom of the movement while maintaining tension in your pectorals.
Press through your palms to return to the starting position without locking your elbows at the top.

Common Mistakes

Flaring the elbows out at a 90-degree angle which increases shoulder impingement risk.
Allowing the hips to sag or the lower back to arch during the descent.
Shortening the range of motion by not lowering the chest close enough to the floor.
Positioning the hands too far forward rather than directly in line with the chest.

Muscles Worked

Primary movers

Chest

Stabilizers

Shoulders
Triceps
Core

Related Guides

Chest · Chest