The wide pushup is a powerful bodyweight exercise that emphasizes the chest muscles, particularly the pectoralis major, while also engaging the shoulders and triceps. By simply widening your hand placement, you can shift more of the workload onto your chest, making it an excellent variation for building upper body strength and size without equipment.

Instructions

Start Position

• Begin in a plank position with your hands placed wider than shoulder-width apart.

• Keep your arms straight but not locked.

• Maintain a straight line from head to heels by engaging your core and glutes.

Lowering Phase

• Slowly bend your elbows to lower your chest toward the ground.

• Keep your elbows flared out at a 45–90 degree angle, depending on flexibility and comfort.

• Lower until your chest hovers just above the ground or your elbows reach a 90-degree angle.

Pushing Phase

• Press firmly through your palms to extend your elbows and push back up.

• Exhale as you rise, maintaining control and avoiding jerky movements.

Repeat

• Perform for the desired number of repetitions while maintaining good form.

Tips for Proper Form

• Hand Placement: Place hands slightly wider than shoulder-width, but not excessively wide to prevent shoulder strain.

• Body Alignment: Keep your torso rigid and avoid sagging hips or an arched back.

• Controlled Movement: Lower and push up slowly to maximize chest activation.

• Breathing: Inhale while lowering, exhale during the push-up phase.

• Elbow Angle: Keep elbows at a safe angle (not excessively flared) to protect the shoulders.

Benefits of Wide Pushups

• Targets the chest muscles more than standard pushups.

• Strengthens shoulders, triceps, and core for overall upper body development.

• Enhances muscle endurance with higher repetitions.

• Improves functional strength using bodyweight resistance.

• Can be performed anywhere without equipment, making it a versatile exercise.

• Helps create a broader, more defined chest appearance.

Conclusion: Wide pushups are a simple yet highly effective variation to strengthen and shape your chest. By focusing on proper form, breathing, and controlled reps, this exercise can take your pushup routine to the next level and build serious upper body strength.