How to do Wide Arm Push-ups

Back to Exercises

Difficulty: Medium

Impact Level: Normal

Target Body Parts: abs, triceps, chest, shoulders


This is similar to a regular push-up, except that because your hands are set up wider than your shoulders it targets your chest more than your triceps.Place your hands on the floor just wider than shoulder width and at chest height then step your feet back behind you and lift your knees. Engage your glutes, tense your legs and brace your core to keep your body rigid.

Bend at the elbows to lower your body towards the floor. Your head and shoulders should move forwards of your hands as you get closer to the floor. Use your full range of motion to lower your chest in between your hands, as close to the floor as you can, then push your hands into the floor, keeping you body tensed, to move it up away from the floor back to the start position.

Another common mistake is to lower down without moving your head and shoulders forward of your hands, such that your head lowers down in between your hands. This means you won’t recruit your pecs as much as we want you to and instead you will over use and upset muscles around your neck and shoulders.

How to make Wide Arm Push-ups easier

As with regular width push-ups, you can make this easier by putting your knees on the floor and pivoting from your knees rather than your feet.

How to make Wide Arm Push-ups more challenging

You can increase the challenge of this exercise by putting your feet up on something stable that is higher than floor level. Start off gradually using the first step of a staircase, then progress to having them on a bench or a chair or the second step of a staircase.

Looking to add this exercise to your workouts?

Customize your workouts simply by adding or removing Sworkit exercises. Sign in or sign up to get started.

Try It Out