Kneeling Wide Hand Push-Up

Targets the chest and shoulders while reducing the load on the core. The wide hand placement increases pectoral recruitment.

Exercise Details

Level: Beginner
Body Area: upper
Type: push

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Kneel on a soft pad. Place your hands on the floor much wider than shoulder-width. Maintain a straight line from head to knees.

Instructions

1. Lower your chest toward the floor by bending your elbows.
2. Keep your elbows at 45-90 degrees (adjust for comfort).
3. Press back up until arms are straight.
4. Maintain core tension.
5. Control the tempo.

Common Mistakes

1. Sagging the hips.
2. Flaring the elbows too wide.
3. Partial reps.

Alternative Exercises

Wide Hand Push-Up

Beginner / Bodyweight-only / Chest / push

Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Upright Shoulder External Rotation

Intermediate / Dumbbells / Shoulders / isolation

A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

Beginner / EZ Bar / Shoulders / pull

A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upper Chest Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A targeted chest exercise for the clavicular head. The low-to-high pulling arc provides a unique stimulus for upper pectoral development.

Suspended Push-Up

Beginner / Rings / Chest / push

An advanced push-up using a suspension trainer. The instability significantly increases the recruitment of the chest, shoulders, and core stabilizers.

Superman Push-Up

Advanced / Bodyweight-only / Chest / push

An elite-level push-up that develops explosive power and total-body coordination. It targets the chest, shoulders, and core.

Standing Up Straight Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A standing chest exercise that emphasizes the sternal and lower fibers of the pectorals. Standing upright increases the demand on the core to maintain posture.