Wide Push-ups

01 Steps

1. 1 Place your hands on the floor about 1.5 times shoulder width, fingers slightly turned outward.
2. 2 Get into a high plank position with your body aligned and core engaged.
3. 3 Lower slowly by bending your elbows. They will naturally flare out more to the sides.
4. 4 Descend until your arms form a 90° angle or your chest nearly touches the floor.
5. 5 Push back up while squeezing your chest, arms fully extended at the top.

02 Tips

• ✓ Do not go wider than 1.5 times shoulder width — beyond that, your shoulders will suffer.
• ✓ Focus on squeezing your chest at the top of the movement.

03 Common mistakes

• ✗ Hands too wide: creates excessive stress on the shoulder joint.
• ✗ Elbows flared at 90°: maintain a 60-70° angle to protect your shoulders.
• ✗ Reduced range of motion: go as deep as a standard push-up.

04 If you struggle

• → Reduce the width of your hands to get closer to a standard push-up.
• → Do the incline version on a surface with wide hand placement.