Wide Grip Push Ups

Muscles worked by the Wide Grip Push Ups

Primary

ChestPectoralis Major

Secondary

Front DeltsAnterior DeltoidSerratusSerratus AnteriorTricepsTriceps Brachii

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Wide Grip Push Ups

1. Start in a high plank with hands wider than shoulder-width.
2. Keep your body in a straight line from head to heels.
3. Lower your chest toward the floor by bending your elbows.
4. Keep your core braced and glutes engaged.
5. Press back up until your arms are extended.
6. Repeat for the desired number of reps.

Form tips

• Keep your elbows at roughly 45 degrees from your torso.
• Maintain a straight line from head to heels.
• Lower until your chest is close to the floor.

At a glance

Wide Grip Push Ups in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Archer Push Ups
• Clap Push-Ups
• Close Grip Push Ups
• Decline Push-Up
• Deficit Push Ups
• Diamond Push Ups
• Handstand Push Ups
• Incline Push-Up

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "wide-grip-push-ups",
  "name_en": "Wide Grip Push Ups",
  "name_de": "Liegestütz weiter Griff",
  "name_es": "Flexiones con Agarre Ancho",
  "description_en": "A push-up variation with a wider hand placement to emphasize the chest.",
  "description_de": "Eine Liegestütz-Variante mit breiterer Handposition, die die Brust betont.",
  "description_es": "Una variante de flexión con las manos colocadas más separadas para enfatizar el pecho.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "serratus_anterior",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe"
  ],
  "variation_group": "push-up",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Start in a high plank with hands wider than shoulder-width.",
    "Keep your body in a straight line from head to heels.",
    "Lower your chest toward the floor by bending your elbows.",
    "Keep your core braced and glutes engaged.",
    "Press back up until your arms are extended.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Starte in einer hohen Plank-Position mit Händen breiter als schulterbreit.",
    "Halte den Körper in einer geraden Linie von Kopf bis Fersen.",
    "Senke die Brust durch Beugen der Ellbogen in Richtung Boden ab.",
    "Halte den Rumpf angespannt und das Gesäß aktiv.",
    "Drücke dich zurück, bis die Arme gestreckt sind.",
    "Wiederhole für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Comienza en una plancha alta con las manos más separadas que el ancho de hombros.",
    "Mantén el cuerpo en línea recta de la cabeza a los talones.",
    "Baja el pecho hacia el suelo flexionando los codos.",
    "Mantén el core activado y los glúteos contraídos.",
    "Empuja de vuelta hasta extender los brazos.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Keep your elbows at roughly 45 degrees from your torso.",
    "Maintain a straight line from head to heels.",
    "Lower until your chest is close to the floor."
  ],
  "tips_de": [
    "Halte die Ellbogen in etwa 45 Grad zum Rumpf.",
    "Halte eine gerade Linie von Kopf bis Fersen.",
    "Senke ab, bis die Brust nah am Boden ist."
  ],
  "tips_es": [
    "Mantén los codos a unos 45 grados respecto al torso.",
    "Mantén una línea recta de la cabeza a los talones.",
    "Baja hasta que el pecho quede cerca del suelo."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/wide-grip-push-ups-start.webp",
      "peak": "images/flat/wide-grip-push-ups-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "wide-grip-push-ups");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.