Wide Push Up

Plant your paws a little wider than usual and press the floor away like you are pushing a boulder out of your den. This wide push-up gives your chest a big bear hug of work while your shoulders, triceps, and core help you stay sturdy and proud.

Instructions

1. Start in a high plank with hands wider than shoulder-width and fingers pointing forward or slightly out.
2. Set your body in a straight line from head to heels, feet together or slightly apart.
3. Brace your core and squeeze your glutes to keep hips level.
4. Lower your chest toward the floor by bending your elbows, keeping them angled out comfortably.
5. Pause briefly near the bottom with chest just above the floor.
6. Press through your palms to return to the top, fully extending your elbows without locking hard.
7. Repeat for the desired reps while maintaining a rigid plank.

Benefits

• Increases chest emphasis compared to a standard push-up
• Builds upper-body pushing strength and muscular endurance
• Trains core and glute stability through anti-extension control
• Requires no equipment and is easy to scale

Key Points

• Keep a straight line from head to heels; do not let hips sag or pike up.
• Hands wider than shoulders, but not so wide that the shoulders feel pinched.
• Lower with control and press up powerfully.
• Keep your neck neutral and eyes slightly ahead of your hands.
• If wrists bother you, try push-up handles or fists on a mat.

Common Mistakes

• Flaring elbows excessively and irritating the shoulders
• Hands placed too wide, reducing range of motion and stressing shoulders
• Sagging hips or arching the lower back
• Bouncing off the bottom or cutting depth short
• Letting the head drop forward