{"id":43249,"date":"2022-05-15T22:01:14","date_gmt":"2022-05-15T22:01:14","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=43249"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"wide-grip-push-ups-muscles-worked","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/","title":{"rendered":"Wide Grip Push Ups Muscles Worked And Proper Technique"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#What_Is_A_Wide-Grip_Push-Up\" >What Is A Wide-Grip Push-Up?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#What_Muscles_Do_Wide-Grip_Push-Ups_Target\" >What Muscles Do Wide-Grip Push-Ups Target?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#How_To_Do_Wide-Grip_Push-Ups_Properly\" >How To Do Wide-Grip Push-Ups Properly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#Push-Up_Mistakes_To_Avoid\" >Push-Up Mistakes To Avoid<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#Placing_Your_Hands_Too_Wide\" >Placing Your Hands Too Wide<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#Arching_Your_Back\" >Arching Your Back<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#Using_Lower_Body_Momentum\" >Using Lower Body Momentum<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#Looking_Up_During_The_Exercise\" >Looking Up During The Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#Letting_Your_Elbows_Flap_Out\" >Letting Your Elbows Flap Out<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#Not_Engaging_Your_Core\" >Not Engaging Your Core<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#Benefits_Of_Push-Ups\" >Benefits Of Push-Ups<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#Increased_Muscle_Strength\" >Increased Muscle Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#Improved_Bone_Density\" >Improved Bone Density<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#Improved_Posture\" >Improved Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#Increased_Cardiovascular_Endurance\" >Increased Cardiovascular Endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#Reduced_Stress_Levels\" >Reduced Stress Levels<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#How_To_Add_A_Wide-Grip_Push-Up_To_Your_Workout_Routine\" >How To Add A Wide-Grip Push-Up To Your Workout Routine<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#As_Part_Of_Your_Warm_Up_Routine\" >As Part Of Your Warm Up Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#As_A_Stand-Alone_Exercise\" >As A Stand-Alone Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#As_Part_Of_An_Upper_Body_Workout\" >As Part Of An Upper Body Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#As_Part_Pf_A_Full_Body_Workout\" >As Part Pf A Full Body Workout<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Push-ups are an effective exercise for building upper body strength. When you have a strong upper body, you&#8217;ll be able to better participate in activities that require pulling or lifting. These include simple tasks like gardening or one of the more challenging endeavors such as rock climbing. <\/span><span style=\"font-weight: 400;\">While the standard push-up is a great exercise, it only works the muscles in your chest, shoulders and triceps. If you want to target your upper body&#8217;s other muscle groups, you can try variations of the push-up, such as the wide-grip push-up.\u00a0<\/span><span style=\"font-weight: 400;\">Let&#8217;s explore the muscles worked by the wide-grip push-up and how to do the exercise with the proper technique.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wide_Grip_Push_Ups_Muscles_Worked\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wide_Grip_Push_Ups_Muscles_Worked\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Wide-Grip_Push-Up\"><\/span><strong>What Is A Wide-Grip Push-Up?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The wide-grip push-up is a variation of the <a href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/\">standard push-up<\/a>. As the name suggests, you simply place your hands wider than shoulder-width apart when performing this exercise. Doing so targets <a href=\"https:\/\/betterme.world\/articles\/benefits-of-tai-chi-for-seniors\/\">different muscle groups<\/a> in your upper body, including your back and biceps (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4792988\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Muscles_Do_Wide-Grip_Push-Ups_Target\"><\/span><strong>What Muscles Do Wide-Grip Push-Ups Target?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The difference in push up hand placement alters which muscles are used during the exercise. The wide-grip push-up primarily targets your (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4792988\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Latissimus dorsi (lats):<\/b><span style=\"font-weight: 400;\"> These are the large, flat muscles that run along the sides of your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pectoralis major and minor:<\/b><span style=\"font-weight: 400;\"> Your pecs are the muscles in the front of your chest. The pectoralis major is the larger of the two muscles, while the pectoralis minor is a thinner, triangular muscle underneath.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Anterior deltoid:<\/b><span style=\"font-weight: 400;\"> This is the front part of your shoulder muscle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Triceps brachii:<\/b><span style=\"font-weight: 400;\"> This muscle runs along the back of your upper arm and helps you extend your elbow joint.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Biceps brachii:<\/b><span style=\"font-weight: 400;\"> This is a two-headed muscle that runs along the front of your upper arm and helps you flex at the elbow.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Serratus anterior:<\/b><span style=\"font-weight: 400;\"> This is the muscle that runs along the sides of your ribs and helps you rotate your arms inward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Core muscles: <\/b><span style=\"font-weight: 400;\">Your core muscles, including your abs and lower back, stabilize your body during the exercise.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wide_Grip_Push_Ups_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-32600 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_Wide-Grip_Push-Ups_Properly\"><\/span><strong>How To Do Wide-Grip Push-Ups Properly<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some tips for doing wide-grip push-ups with proper form and <a href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/\">technique<\/a>:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standard push-up position with your feet hip-width apart and your hands placed slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, lower your body until your chest is just inches from the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a moment at the bottom of the movement, then press back up to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If you find that this exercise is too challenging, you can modify it by placing your knees on the ground instead of keeping your legs extended. You can also place your hands on an elevated surface, such as a bench or box, to make the exercise easier.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/\">Agility Exercises At Home For Beginners<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Push-Up_Mistakes_To_Avoid\"><\/span><strong>Push-Up Mistakes To Avoid<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a few <a href=\"https:\/\/betterme.world\/articles\/wood-chop-exercise-benefits\/\">common<\/a> mistakes that people make when doing wide-grip push-ups. Avoid these errors to get the most out of the exercise and reduce your risk of injury.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Placing_Your_Hands_Too_Wide\"><\/span><strong>Placing Your Hands Too Wide<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When your hands are placed too wide, it puts unnecessary stress on your shoulders. This can lead to pain, strain, and even injuries like tendinitis (<\/span><a href=\"https:\/\/athletestrainingcenter.com\/3-common-push-up-mistakes-how-to-correct-them\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To know whether your hands are placed <a href=\"https:\/\/betterme.world\/articles\/hindu-squats-benefits\/\">properly<\/a>, try to place your index fingers on the outer edges of your shoulders. If they are past this point, move them in slightly until you find a more comfortable hand placement.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Arching_Your_Back\"><\/span><strong>Arching Your Back<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When your back arches during the <a href=\"https:\/\/betterme.world\/articles\/sprint-workouts\/\">exercise<\/a>, it can negatively impact your posture. This can also lead to lower back pain and other injuries (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3537455\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep your shoulders, spine, and hips in a straight line as you lower yourself towards the ground. If your hips dip down, it can also lead to an arching of your back. Try engaging your core muscles to help keep your body aligned properly throughout the movement.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wide_Grip_Push_Ups_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-31978 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/3-2-1024x576.png\" alt=\"wide grip push ups muscles worked\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/3-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/3-2-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/3-2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/3-2-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/3-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Using_Lower_Body_Momentum\"><\/span><strong>Using Lower Body Momentum<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Because wide-grip push-ups require so <a href=\"https:\/\/betterme.world\/articles\/dumbbell-squat-variations\/\">much strength<\/a> from your arms and upper body, it\u2019s tempting to use lower body momentum to help power through the movement. However, this takes away from the effectiveness of the exercise and can lead to injuries (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3537455\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of swinging your legs or hips to help you up, focus on using your arms and upper body to press yourself back to the starting position. This will help ensure that you\u2019re getting the most out of the exercise and reduce your risk of injury (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3537455\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Looking_Up_During_The_Exercise\"><\/span><strong>Looking Up During The Exercise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many people look up when doing push-ups, but this can put excess strain on your neck and lead to injuries like whiplash (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3537455\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, focus on looking at a spot on the floor ahead of you to keep your neck neutral.\u00a0 This will help you maintain proper alignment throughout the <a href=\"https:\/\/betterme.world\/articles\/average-bench-press-by-age\/\">exercise<\/a> and avoid neck pain.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Letting_Your_Elbows_Flap_Out\"><\/span><strong>Letting Your Elbows Flap Out<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When your elbows flare out to the sides, it puts unnecessary strain on your shoulder joints. This can lead to pain and other injuries (<\/span><a href=\"https:\/\/athletestrainingcenter.com\/3-common-push-up-mistakes-how-to-correct-them\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep your elbows close to your body as you lower yourself down, and focus on keeping them parallel to your sides. This will help you maintain proper form and avoid injuries.<\/span><\/p>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wide_Grip_Push_Ups_Muscles_Worked\">Start transforming your body now<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Not_Engaging_Your_Core\"><\/span><strong>Not Engaging Your Core<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your core is\u00a0 responsible for stabilizing your body during the exercise. If you don\u2019t engage your core muscles, you\u2019re more likely to arch your back or let your hips dip down. This can lead to pain and other injuries (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3537455\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To engage your core, try to draw in your belly button towards your spine as you lower yourself down. Imagine that you\u2019re trying to bring your belly button and lower back together. This will help activate your core muscles and stabilize your body.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wide_Grip_Push_Ups_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-31945 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-3-1024x576.png\" alt=\"workouts\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-3-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-3-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Push-Ups\"><\/span><strong>Benefits Of Push-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several health\u00a0 benefits associated with push-ups, including:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increased_Muscle_Strength\"><\/span><strong>Increased Muscle Strength<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Push-ups are an excellent way to build upper body strength. They work your chest, shoulders, triceps, and core muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4792988\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). As you get stronger, you can do more repetitions or add additional resistance, such as wearing a weight vest.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Bone_Density\"><\/span><strong>Improved Bone Density<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Weight-bearing exercises, like push-ups, help to build bone density. This is especially important for older adults, who are at a greater risk for osteoporosis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6323511\/#:~:text=Weight%2Dbearing%20aerobic%20exercises%2C%20such,Tai%20Chi%2C%20and%20dancing).\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Posture\"><\/span><strong>Improved Posture<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Strong upper body muscles can help to improve your posture. This is because they help to support the weight of your head and upper body. By maintaining good posture, you can reduce your risk of pain and injuries (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4792988\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increased_Cardiovascular_Endurance\"><\/span><strong>Increased Cardiovascular Endurance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Push-ups are a great way to build cardiovascular endurance. They get your heart rate up and help to improve your lung function (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6484614\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). As your cardiovascular endurance improves, you\u2019ll be able to do more push-ups and other aerobic exercises.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Stress_Levels\"><\/span><strong>Reduced Stress Levels<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise can help to reduce stress by boosting your mood and increasing the production of feel-good chemicals in your brain. This is especially true with high-intensity exercises, like push-ups, which have been shown to be effective at reducing stress levels (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyg.2021.643069\/full\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/balance-board-benefits\/\">Balance Board Benefits, Drawbacks, And Exercises<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wide_Grip_Push_Ups_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-31936 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/4-1-1024x576.jpg\" alt=\"wide grip push ups muscles worked\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/4-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/4-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/4-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/4-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/4-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Add_A_Wide-Grip_Push-Up_To_Your_Workout_Routine\"><\/span><strong>How To Add A Wide-Grip Push-Up To Your Workout Routine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking to add a wide-grip push-up to your workout routine, there are several ways to do so:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"As_Part_Of_Your_Warm_Up_Routine\"><\/span><strong>As Part Of Your Warm Up Routine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Everyone needs to warm up before a workout, and wide-grip push-ups are a great way to do so. They help increase blood flow to your muscles and prepare your body for the exercises to come.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start by doing 2-3 sets of 5-10 reps. You can also add in other exercises like arm circles or shoulder shrugs to further warm up your muscles. These would be perfect to get you ready for an upper body workout session.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"As_A_Stand-Alone_Exercise\"><\/span><strong>As A Stand-Alone Exercise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re short on time or just want to focus on working your arms and upper body, wide-grip push-ups make a great stand-alone exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start by doing 2-3 sets of 10-15 reps. As you get stronger, you can increase the number of sets and reps. You can also add weight to the exercise by wearing a weighted vest or holding a weight plate.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"As_Part_Of_An_Upper_Body_Workout\"><\/span><strong>As Part Of An Upper Body Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Wide-grip push-ups are a great addition to any upper body workout routine. They help build strength in your arms, chest, and shoulders.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start by doing 2-3 sets of 10-15 reps. As you get stronger, you can increase the number of sets and reps. You can also add weight to the exercise by wearing a weighted vest or holding a weight plate.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You could also add other exercises like pull-ups, chin-ups, or dips to further work your upper body.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wide_Grip_Push_Ups_Muscles_Worked\">start transforming your life<\/a> now!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wide_Grip_Push_Ups_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-31905 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-2-1024x575.png\" alt=\"wide grip push ups muscles worked\" width=\"770\" height=\"432\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-2-300x168.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-2-1639x920.png 1639w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"As_Part_Pf_A_Full_Body_Workout\"><\/span><strong>As Part Pf A Full Body Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Wide-grip push-ups are also a great addition to any full-body workout routine. They help build strength in your arms, chest, and shoulders while also engaging your core muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start by doing 2-3 sets of 10-15 reps. As you get stronger, you can increase the number of sets and reps. You can also add weight to the exercise by wearing a weighted vest or holding a weight plate.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You could also add other exercises like squats, lunges, or crunches to further work your full body.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Wide-grip push-ups are a great exercise for building strength in your arms, chest, and shoulders. They\u2019re also a great way to engage your core muscles. Include these in your workout routine 2-3 times per week to see the best results.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wide_Grip_Push_Ups_Muscles_Worked\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Push-ups are an effective exercise for building upper body strength. When you have a strong upper body, you&#8217;ll be able to better participate in activities that require pulling or lifting. These include simple tasks like gardening or one of the more challenging endeavors such as rock climbing. While the standard push-up is a great exercise, [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":43250,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[128],"tags":[],"coauthors":[123],"class_list":["post-43249","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainings"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Wide Grip Push Ups Muscles Worked And Proper Technique - BetterMe<\/title>\n<meta name=\"description\" content=\"Do you know which \u2605 WIDE-GRIP PUSH-UPS MUSCLES WORKED? \u27a4 Find out this and more to get started on building upper body strength.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wide Grip Push Ups Muscles Worked And Proper Technique\" \/>\n<meta property=\"og:description\" content=\"Do you know which \u2605 WIDE-GRIP PUSH-UPS MUSCLES WORKED? \u27a4 Find out this and more to get started on building upper body strength.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_619316984.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/b269d7feae7ac9cf101597da7a75e8d4\"},\"headline\":\"Wide Grip Push Ups Muscles Worked And Proper Technique\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/\"},\"wordCount\":1689,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_619316984.jpg\",\"articleSection\":[\"Trainings\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Push-ups are an effective exercise for building upper body strength. When you have a strong upper body, you'll be able to better participate in activities that require pulling or lifting. These include simple tasks like gardening or one of the more challenging endeavors such as rock climbing. <\/span><span style=\\\"font-weight: 400;\\\">While the standard push-up is a great exercise, it only works the muscles in your chest, shoulders and triceps. If you want to target your upper body's other muscle groups, you can try variations of the push-up, such as the wide-grip push-up.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Let's explore the muscles worked by the wide-grip push-up and how to do the exercise with the proper technique.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is A Wide-Grip Push-Up?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The wide-grip push-up is a variation of the <a href=\\\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/\\\">standard push-up<\/a>. As the name suggests, you simply place your hands wider than shoulder-width apart when performing this exercise. Doing so targets <a href=\\\"https:\/\/betterme.world\/articles\/benefits-of-tai-chi-for-seniors\/\\\">different muscle groups<\/a> in your upper body, including your back and biceps (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4792988\/\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Muscles Do Wide-Grip Push-Ups Target?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The difference in push up hand placement alters which muscles are used during the exercise. The wide-grip push-up primarily targets your (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4792988\/\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">):<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Latissimus dorsi (lats):<\/b><span style=\\\" ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/\",\"url\":\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/\",\"name\":\"Wide Grip Push Ups Muscles Worked And Proper Technique - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_619316984.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Do you know which \u2605 WIDE-GRIP PUSH-UPS MUSCLES WORKED? 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Wide Grip Push Ups Muscles Worked And Proper Technique - BetterMe","description":"Do you know which \u2605 WIDE-GRIP PUSH-UPS MUSCLES WORKED? \u27a4 Find out this and more to get started on building upper body strength.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/","og_locale":"en_US","og_type":"article","og_title":"Wide Grip Push Ups Muscles Worked And Proper Technique","og_description":"Do you know which \u2605 WIDE-GRIP PUSH-UPS MUSCLES WORKED? \u27a4 Find out this and more to get started on building upper body strength.","og_url":"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_619316984.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/b269d7feae7ac9cf101597da7a75e8d4"},"headline":"Wide Grip Push Ups Muscles Worked And Proper Technique","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/"},"wordCount":1689,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_619316984.jpg","articleSection":["Trainings"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Push-ups are an effective exercise for building upper body strength. When you have a strong upper body, you'll be able to better participate in activities that require pulling or lifting. These include simple tasks like gardening or one of the more challenging endeavors such as rock climbing. <\/span><span style=\"font-weight: 400;\">While the standard push-up is a great exercise, it only works the muscles in your chest, shoulders and triceps. If you want to target your upper body's other muscle groups, you can try variations of the push-up, such as the wide-grip push-up.\u00a0<\/span><span style=\"font-weight: 400;\">Let's explore the muscles worked by the wide-grip push-up and how to do the exercise with the proper technique.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Is A Wide-Grip Push-Up?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The wide-grip push-up is a variation of the <a href=\"https:\/\/betterme.world\/articles\/how-to-strengthen-ankles-for-heels\/\">standard push-up<\/a>. As the name suggests, you simply place your hands wider than shoulder-width apart when performing this exercise. Doing so targets <a href=\"https:\/\/betterme.world\/articles\/benefits-of-tai-chi-for-seniors\/\">different muscle groups<\/a> in your upper body, including your back and biceps (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4792988\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Muscles Do Wide-Grip Push-Ups Target?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The difference in push up hand placement alters which muscles are used during the exercise. The wide-grip push-up primarily targets your (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4792988\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Latissimus dorsi (lats):<\/b><span style=\" ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/","url":"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/","name":"Wide Grip Push Ups Muscles Worked And Proper Technique - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_619316984.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Do you know which \u2605 WIDE-GRIP PUSH-UPS MUSCLES WORKED? \u27a4 Find out this and more to get started on building upper body strength.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_619316984.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_619316984.jpg","width":1000,"height":667},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Trainings","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/trainings\/"},{"@type":"ListItem","position":4,"name":"Wide Grip Push Ups Muscles Worked And Proper Technique"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/b269d7feae7ac9cf101597da7a75e8d4","name":"Nderitu Munuhe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd7054821dc30e8456af884eaf0f611","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","caption":"Nderitu Munuhe"},"description":"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.","url":"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/43249","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=43249"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/43249\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/43250"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=43249"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=43249"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=43249"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=43249"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}