Wide-Grip Push-Up

oec:wide-grip-push-up

A bodyweight push-up variation performed with a wide hand placement to emphasize the pectoralis major through horizontal adduction.

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Also called: Wide Push-Up, Wide-Hand Push-Up, Wide Grip Push-Up

How to do it

Assume a high plank position with your hands placed on the floor significantly wider than shoulder-width, roughly 1.5 times shoulder width apart.
Angle your fingers slightly outward if needed to relieve wrist stress.
Extend your legs behind you with feet hip-width apart and establish a rigid line from your heels to the top of your head by squeezing your glutes and bracing your core.

Lower your chest toward the floor by bending at the elbows, maintaining full-body tension.
Descend until your chest is just above the floor or your elbows reach approximately ninety degrees of flexion.
Press through the base of your palms and drive horizontally inward to return to the top position.
Lock out your arms smoothly and protract your shoulder blades slightly at the top.

Inhale as you lower your body toward the floor, and exhale forcefully as you press back up to lockout.

Keep a rigid plank from head to heels.
Think about pulling your hands together to contract the chest.
Keep elbows flared moderately without letting them rise directly in line with your shoulders.

Flaring elbows excessively out at ninety degrees perpendicular to the torso, causing anterior shoulder impingement.: Tuck the elbows slightly so they form roughly a sixty- to seventy-degree angle with the torso.
Sagging hips and lumbar hyperextension during the movement.: Engage the abdominals and squeeze the glutes to keep the pelvis tucked in a neutral position.
Placing hands excessively wide, which sharply limits functional range of motion and overstresses the shoulders.: Bring hands inward to roughly 1.5 times shoulder width so your forearms remain relatively vertical at the bottom.

Individuals with anterior shoulder instability or impingement should modify hand width closer to shoulder-width.

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