Wide-Grip Push-Up on Handles: how to do it right
In short: Wide-grip push-ups on handles: chest work loaded in the stretched position, when your chest drops below the level of your hands.
How to do it, step by step
- 1Set the handles a bit wider than your shoulders, body braced in a plank from ankles to neck.
- 2Lower slowly, letting your chest pass below the level of your hands, elbows open at about 45 degrees.
- 3Go for the full stretch with no bounce and no jerk at the bottom.
- 4Slow the descent over 2 to 3 seconds, then push up while squeezing your pecs.
- 5Don't lock your elbows out harshly at the top, keep a light tension.
The mistake to avoid
Don't let your elbows flare out to 90 degrees: keep a reasonable angle to protect your shoulders.
Other common mistakes
- Barely going down and cutting the range at the top: you lose the stretch zone, so drop your chest below your hands.
- Bouncing at the bottom to restart: it steals the tension, take a controlled stop with no jerk.
- Arching your lower back when you tire: keep your pelvis locked and your trunk braced like a plank.
- Elbows tucked against your body: open them toward 45 degrees to target the pecs and protect your shoulders.
Muscles worked
- Main:
- Chest
- Supporting:
- Front delts, Triceps
The pec major, middle fibers (sternocostal portion), does most of the work: it brings the arms toward the midline of the body. The front delt assists the push. The triceps lock out the elbows at the end of the push. The wide grip reduces the triceps' share and increases the horizontal stretch of the pecs.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Dumbbell Bench Press ›
- Archer Push-Up on Handles ›
- Deficit Hands-Elevated Push-Up ›
- Deep Push-Up on Handles ›
- Plyometric Push-Up ›
Frequently asked questions
How do I perform these push-ups well?
Set the handles a bit wider than your shoulders, body braced in a plank. Lower slowly, letting your chest pass below the level of your hands, elbows open at about 45 degrees, and go for the full stretch with no bounce at the bottom. Then push while squeezing your pecs, without locking your elbows out harshly at the top, keep a light tension.
How low do I go?
Go down until your chest passes below the level of your hands, that's the whole point of the handles: they create the space to reach that deep stretch. Don't cut the range at the top either, but if you have to sacrifice a bit, sacrifice the top, never the bottom. The bottom position is what grows the pec here.
Where should I feel it?
You should feel a strong opening in the middle of your chest at the bottom of the movement, when your chest passes below your hands. The front delt and triceps help, but the wide grip precisely reduces the triceps' share. If you feel nothing, it's almost always because you're not going low enough.
What tempo should I use?
Slow the descent over 2 to 3 seconds, take a controlled stop in the stretch, then push. Absolutely no bounce at the bottom: the bounce steals exactly the tension this exercise is meant to produce. Don't think about going up, think about controlling the descent.