November 23, 2021 4 min read

Wide grip push-ups are a great way to work your chest muscles and triceps. The wide position of the hands will make you use more of your upper body because it takes away some of the stability from your arms, making them do a lot more work. 

Of course, it's always important to take care of your joints so that they don't become worn out by repetitive motions or injuries, but if you can't avoid using these types of exercises, then this workout is a solid option.

This article will teach you everything you need to know about wide grip push-ups and why they are essential in your fitness routine.

Strong brutal tattoed and ripped male athlete shows how to do wide or archer push-ups

What is a Wide Grip Push-Up?

A wide grip push-up is when you place your hands on the ground shoulder-width apart, with your palms facing outwards. 

Wide grip push-ups not only require a great deal of strength but also put a strain on your chest and triceps muscles. If you want to tone your upper body in these areas, this is an excellent exercise for you.

The wide grip push-up creates an extensive range of motion thatcan  increase the difficulty of the push-up, especially for your arms.

However, the more extensive range of motion will also increase the muscle activity in your chest, triceps, shoulders, and core. This is because you are pushing yourself further towards your limit every day without the use of weights.

What Makes Wide Grip Push-Up Different?

The push-up is one of the most basic but effective exercise that everyone should know how to perform. You can easily add it into your daily exercises or fitness routine because it requires no equipment and hardly any space.

It's often said that if you only do one exercise, make sure it's a push-up. These techniques are straightforward to do even for beginners and like wide-grip push ups they strengthen your core, shoulders, arms, and chest.

 

In general, a narrow standard push-up involves a stronger muscle activation of the triceps and chest while the wide grip push up places more emphasis on the outer chest. While many people consider the narrow push-up to be more intense, the wide grip push-up still provides many of the same benefits of the traditional push-up.

How to Do a Wide Grip Push-Up Correctly

1. A comprehensive wide grip push-up is performed by starting on a mat or soft surface in plank position with your hands spread out wider than your shoulders.

2. Next, you should direct your finders forward or to just barely to the outside.

3. Bend your elbows slowly to the side (try not do them to quick so you can perfect your form) and bring your body down closer to the ground.

4. When your chest is below your elbows, you should take a pause. 

5. Lastly, slowly lift your body back to the starting position so that your core is engaging your core.

6. Repeat in as many sets are you are comfortable with. We suggest starting with a few sets of 8 and working your way up from there.

Wide Grip Push Ups: Tips & Tricks

Here are some tips and tricks to consider when doing the wide grip push up position:

  • When performing wide grip push-ups, make sure that you do not drop down too low or rise too high off of the ground. Doing this will take away from proper form, which can cause serious injuries.
  • Your elbows should be pointing directly downwards during every phase of the exercise. If they start pointing outwards or inwards, something may be wrong because it's not good for your joints.
  • When you rise towards the peak of your push-up, try to use your chest muscles and abs to pull yourself up rather than pushing with your hands and arms. This will prevent any possible injuries, and it also makes it easier to get back down.
  • If you have any wrist injuries, you may want to avoid this workout.

    Wide Grip Push-Ups: Frequently Asked Questions

    1. Can you do wide-grip push-ups on your knees?

    Yes, but it won't be as effective for muscle growth. Your range of motion is much less when using knee support, so you will end up working out more minor muscles overall. Plus, doing them on your knees puts more weight into your arms than your chest, which isn't good.

    2. Can you do regular push-ups instead of wide grip push-ups?

    Sure, that's why we recommend modifying the way you usually would because it might injure you if not done correctly. Regular push-ups are great because you can always try doing them on your knees or against a wall or desk to make it easier.

    3. Can you do wide grip push-ups with weights?

    We don't recommended this workout because it's relatively easy to injure yourself if done incorrectly. Your range of motion will be much smaller and using weights lead to injuries more often. So stay away from this unless you know what you're doing!

      Sample Workout Routine Using the Wide Grip Push-Up

      1. Wide grip push-up -> 1 set of 10 reps
      2. Plank -> three sets of 30 seconds each
      3. Side plank with leg lift on right side -> 1 set of 10 reps per side
      4. Russian twists with med ball -> 15 reps
      5. Reverse crunch -> 20 reps
      6. Superman pose crunches -> 5 per side (10 total)
      7. Bicycle crunches with a twist at end -> two sets of 25 reps total (50 total for both sides)
      8. Regular push-ups with knees on the ground or feet on top of a chair/staircase step relative to your strength. These are great to help you prepare yourself for wide grip push-ups.

      Wrapping Up

      Now that you've learned about how to do wide grip push-ups and how the benefits of this workout can be great for building upper-body muscle, it's time to give this workout a shot and if you want to boost your drive and increase your chances of getting cut, check out our Ultimate Shred Stack for your workout routines.