How to do a Wide Push-Up
- Take a high plank with hands noticeably wider than shoulder-width.
- Brace your core and keep your body in one straight line.
- Bend your elbows out and down to lower your chest toward the floor.
- Press firmly through your palms back to the start.
- Avoid flaring elbows past 90 degrees to protect the shoulders.
Keep in mind
- Set the hands about one and a half shoulder widths apart.
- Keep the elbows pointing back at 45 degrees rather than straight out.
- Lower until your chest is level with your hands.
- Hold the same plank line as a normal push-up.
Common mistakes
- Hands so wide the shoulders pinch — narrow the grip until it feels clean.
- Elbows flaring into a T — that is the shoulder-unfriendly version of this move.
- Cutting the depth because the width makes it hard — go narrower instead.
Breathing
Breathe in on the way down, out as you press up.
Take care
A wide grip puts the shoulder in a more exposed position — bring the hands in the moment you feel a pinch at the front of the shoulder.
Easier and harder
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