Wide Hand Push-up
Expert Advice
Keep your hands wider than shoulder-width to target the outer chest effectively, and avoid sagging your hips to maintain proper form.
How-to-do Steps
- Begin in a push-up position with your hands placed wider than shoulder-width apart.
- Engage your core and keep your body straight from head to heels.
- Lower your body to the floor by bending your elbows out to the sides.
- Push back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Track Wide Hand Push-up in FitAI
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Muscles Worked
Wide Hand Push-up primarily targets the Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest60%
Secondary
Shoulders20%
Triceps20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Wide Hand Push-up work?
Wide Hand Push-up primarily targets the Chest. Secondary muscles involved include Shoulders, Triceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Wide Hand Push-up?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Wide Hand Push-up suitable for beginners?
Yes, Wide Hand Push-up is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
