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How to Do Wide Grip Push-ups – Benefits, Push-ups Variations

20 reps/day
3 min

Muscles Involved: Shoulders, Chest, Arms

Benefits of Wide Grip Push-ups

Push-ups remain one of most effective exercises that help to engage all your upper body getting stronger and fitter without using fancy equipment. However, traditional push-ups may be boring, so change the position of your hands. In order to increase the challenge and engage different muscles, perform wide grip push-ups.

While you are doing general push-ups, you are working your arms and shoulders, but when you are doing wide grip push-ups, you are using pectoral muscles of your chest which help to lift your body.

During this exercise, your body position tenses your abdominal muscles and forces them to contract with each up-and-down movement. As a result, you tend to burn more calories. This will help you make your stomach stronger and firmer.

If you are a beginner, start with 8 reps, then increase the number of reps gradually. If you make wide-grip push-ups a part of your workout routine, you will notice the excellent results after two-three weeks, you will have strong and toned arms, lifted breasts and firm belly.

How to Do Wide Grip Push-ups

  • The starting position: get down on your hands and on your knees and keep your hand position slightly wider than shoulder width apart;
  • Bend your elbows and lower your chest toward the floor as low as possible without touching the floor. Pause for a while;
  • Extend your elbows and push yourself up to the starting position.

How many wide grip push-ups should I do per day?

Do as many wide grip push-ups as needed according to your workout routine or workout plan. Generally, the first visible result is achieved after two-three weeks of doing at least 15-20 wide grip push-ups three-four times a week. Remember that the more reps you do, the faster you gain the benefits of this wonderful exercise.


  • Warm up with cardio exercises like running in place or performing jumping jacks;
  • Don’t lock your elbows out at the top of the movement. This takes the tension off your target muscles;
  • To make the exercise more effective, do it in a plank position;
  • You should perform every movement carefully and slowly in order to avoid injury;
  • Engage your abs as well during the exercise.

Push-ups Variations

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