Wide Grip Push Up. How-to, proper form and tips

Wide Grip Push Up icon

This variance of the push-up focuses on chest muscles.

Video demonstration

How to and step by step instructions:

  1. Get down on all fours.
  2. Straighten your arms, placing hands wider than shoulder-width.
  3. Straighten your legs.
  4. Your body should be straight covering a straight line from heels to shoulders.
  5. Lower the body, the chest nearly touches the floor.
  6. Pause, then straight your arms and push back up.

Hints & tips:

  • The wider you place the hands, the harder and more effective is the exercise.


  • Strengthen chest and upper arms.

Counting & gamification:

  • Count repetitions in a session or period, such as a month or week.
  • Include the exercise in your Push-up variations list.

Muscles worked and body parts involved:

Primary , Secondary

Primary muscles: Shoulder, Triceps, Chest

Secondary muscles: Abs, Lowerback

Other names

The exercise can be found with other names. Examples are:

  • Wide Grip Push Up
  • Wide Grip Press Up
  • Wide Arm Push Up
  • Wide Arm Press Up
  • Wide Arm Chest Press Up
  • Iron Cross Push Up

Muscle: Shoulder

Muscle: Triceps

Muscle: Chest

Collection: Push Up Variations

Category: Bodyweight