The wide pushup is a common variation of the standard pushup, distinguished by positioning the hands farther apart than shoulder-width. This change in hand placement is a simple mechanical adjustment that alters the recruitment of the muscles involved in the pushing movement. By widening the base of support, the exercise shifts the mechanical load and emphasis away from certain muscle groups and toward others, providing a different training stimulus for the upper body. This modification specifically targets and engages the chest and shoulder muscles more intensely than the traditional form.
Primary Muscle Emphasis
The wide-hand placement significantly increases the demand placed upon the Pectoralis Major, making it the primary target of this exercise variation. Research indicates that the wider grip recruits more chest muscle fibers compared to a standard-width pushup. This greater emphasis is particularly felt along the sternal head of the pectoralis major, often referred to as the outer chest, as the muscle is stretched more fully in the starting position.
The Anterior Deltoids (front of the shoulders) also experience a high degree of activation. These muscles work alongside the chest to initiate the movement and stabilize the shoulder joint under the increased stress of the wider position. While the Triceps Brachii are always involved in extending the elbow, their overall contribution is notably reduced in the wide-grip version. This mechanical shift means the chest and front shoulders take on a larger percentage of the work, making the wide pushup less of an arm-dominant exercise.
The Serratus Anterior also demonstrates greater activation during the wide pushup. This muscle stabilizes the shoulder blade (scapula) by holding it against the ribcage as the body moves. This increased engagement helps support the shoulder girdle, which is placed in a more vulnerable position by the wide hand placement.
Biomechanics of the Wide Grip
The change in muscle emphasis is a direct result of the altered biomechanics at the shoulder and elbow joints. By moving the hands out wide, the exerciser increases the horizontal abduction angle of the shoulder, meaning the arms move farther away from the midline of the body. This wider angle effectively places the pectoral muscles in a more stretched and advantageous position to generate force, which is why they take on a greater load.
The wider hand position also significantly changes the elbow joint’s range of motion during the lowering phase. Because the hands are farther apart, the body reaches the bottom position with less elbow flexion (bending) than in a standard pushup, reducing the mechanical work required from the triceps. The elbows are typically angled outward, or flared, which is a natural consequence of the wide grip, and this motion further shifts the strain away from the triceps and onto the chest and shoulder complex.
This mechanical arrangement also changes the length of the lever arm acting on the shoulder joint. The greater distance between the hands and the center of the body increases the torque (rotational force) that the shoulder muscles must counteract. Consequently, the muscles surrounding the shoulder, especially the anterior deltoids and serratus anterior, must work harder to control the descent and maintain stability.
Essential Technique and Hand Placement
Hand Position and Alignment
Proper execution of the wide pushup begins with establishing the correct hand placement, which is generally one and a half to two times the width of the shoulders. The fingers should point forward or slightly outward to encourage a safe, natural wrist and elbow angle. This wide starting position defines the exercise and ensures the correct muscles are targeted.
Body Control
Maintaining a straight line from the head through the hips and down to the heels is paramount for safety and effectiveness. Engaging the core, gluteal muscles, and quadriceps helps prevent the hips from sagging or rising, which would otherwise reduce the tension on the chest and potentially strain the lower back. Throughout the movement, the body must descend and ascend as a single, rigid unit to maximize muscle recruitment and spinal alignment.
Elbow Path
As the body lowers, the elbows should move outward, but safety requires controlling the angle to avoid excessive flaring, which can compromise the shoulder joint. A target elbow angle of approximately 45 to 60 degrees relative to the torso at the bottom of the movement is recommended for shoulder health. Focus on controlling the movement downward until the upper arms are parallel to the floor or the chest is just above the ground.
Modifications
Beginners can modify the exercise by performing the wide pushup on their knees, which reduces the total amount of body weight being lifted while still maintaining the wide-grip mechanics. For a more advanced challenge, elevate the feet on a stable surface, such as a bench or step, which increases the percentage of body weight supported by the upper body. Prioritize maintaining a controlled, full-body plank position with the hands positioned wide, regardless of the modification.