Which muscles does the wide grip push up work?

The wide grip push up mainly works your chest. It also involves your front delts.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the wide grip push up in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Wide Grip Push Up: how to do it and muscles worked

The wide grip push up mainly works your chest, with help from your front delts. You need bodyweight (no equipment).

Muscles worked

Main

Chest

Helping

Front delts

How to do the wide grip push up

1
Start in a high plank with hands about one and a half times shoulder width apart, fingers pointing forward or slightly out. Keep your core and glutes tight and body straight.
2
Lower your chest to about a fist from the floor, letting your elbows flare a little more than a normal push up. Push back up to straight arms.
3
Breathe in on the way down and out on the way up. Keep your head neutral and the movement smooth.

Form tip: Do not go much wider than 1.5 times shoulder width or flare your elbows to 90 degrees; this stresses your shoulders.

Common questions

Which muscles does the wide grip push up work?: The wide grip push up mainly works your chest. It also involves your front delts.
What equipment do I need for the wide grip push up?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the wide grip push up in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More chest exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.