Wide Hand Push Up

Setup

1. 01Place the hands roughly 1.5 times shoulder width apart.
2. 02Turn the fingers slightly outward to keep the wrists comfortable.
3. 03Set a rigid plank from head to heels with glutes squeezed.
4. 04Stack the hands in line with the mid-chest, not the face.

Execution

1. 01Lower the chest between the hands under control.
2. 02Let the elbows travel out and back at about 60 to 75 degrees from the torso.
3. 03Descend until the chest is just above the floor.
4. 04Press back up and feel the pecs pull the arms toward the midline.

Checkpoints

• -Chest, not the head, leads the descent.
• -Wrists stay stacked under the elbows at the bottom.
• -Hips hold the plank line with no sag.
• -Depth is full despite the shorter range.

Common mistakes

• -Going so wide the shoulders pinch at the bottom.
• -Flaring the elbows straight out to 90 degrees.
• -Cutting the rep short because the range feels small.
• -Letting the head poke forward to touch the floor first.