Wide Push-ups

Introduction

Wide push-ups are a variation of classic push-ups that places greater emphasis on the chest muscles through a wider hand placement. This positioning changes the working angle and targets the outer fibers of the pectorals more prominently. It is an accessible exercise that makes an excellent addition to any calisthenics practitioner's repertoire.

Anatomy and Muscles Worked

• Primary muscles: pectoralis major (emphasis on the outer portion and chest width)
• Secondary muscles: anterior deltoids, triceps brachii
• Stabilizers: core (transversus abdominis, rectus abdominis), serratus anterior

Step-by-Step Instructions

1. Place your hands on the floor at approximately 1.5 times shoulder width, fingers slightly turned outward.
2. Adopt a strict plank position: core engaged, body aligned from head to heels.
3. Lower slowly by bending the elbows outward, maintaining approximately a 90-degree angle at the elbows.
4. Bring your chest as close to the floor as possible, feeling a stretch in the chest muscles.
5. Push up in a controlled manner while exhaling, actively contracting the pecs throughout the movement.

Recommended Sets and Reps

• Beginner: 3 sets of 8 to 12 reps
• Intermediate: 3 sets of 12 to 20 reps
• Advanced: 3 sets of 20+ reps or slow tempo

Common Mistakes

• Hands too wide: excessive width reduces range of motion and unnecessarily stresses the shoulders.
• Reduced range of motion: lower fully to maximize pec recruitment.
• Elbows at 90 degrees from the body: keep elbows flared but not perpendicular to the torso.
• Loss of core engagement: maintain strict body alignment throughout the set.

Safety

The wide stance can increase stress on the shoulder joint. If you feel discomfort, slightly reduce the hand spacing. Always warm up shoulders and wrists before practicing. Individuals with a history of shoulder injuries should consult a professional before adopting this variation.

Variations

• Knee wide push-ups (easier)
• Decline wide push-ups (feet elevated)
• Slow-tempo wide push-ups (3-second lowering phase)

Target Audience

This exercise is recommended for beginner to intermediate practitioners who want to develop chest width. It perfectly complements classic push-ups and diamond push-ups in a comprehensive calisthenics program.