Push
Push
Wide Push-ups
Beginner
Level 35/100
Wide (wide-grip) push-ups shift emphasis to the outer fibers of the pectoralis major. Spreading the hands ~50% beyond shoulder width shortens the triceps' leverage so the chest does a larger share of the work.
LevelBeginner-Intermediate
Sets3-4 × 8-15 reps
Rest60-90 sec
EquipmentFloor
Execution
From a plank, hands ~1.5× shoulder width, fingers slightly out for joint comfort. Lower with elbows opening to the sides (70-80° from the torso). Seek the largest comfortable range. Drive up hard.
Vs standard
Less triceps involvement; greater stretch tension in the chest on the way down—excellent for pectoral development.
Caution
Do not go excessively wide—that increases stress on the anterior shoulder capsule. If you feel discomfort, narrow the grip. Joint health always comes first.
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