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
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
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 does Wide Hand Push-up work?
This exercise directly targets your chest, with secondary activation in your shoulders and triceps. It is one of the most popular chest exercises and requires no equipment at all.
Is Wide Hand Push-up good for beginners?
Yes. Wide Hand Push-up uses a simple movement pattern that does not require advanced coordination. It requires no equipment, so you can do it anywhere. Focus on controlled reps and good form before worrying about speed or volume.
How many sets and reps should I do for Wide Hand Push-up?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Track your sets in the FitAI app to make sure you are progressing over time.
