Unlock the Power of Wide Push Ups: Muscles Worked

Wide push ups are a great exercise for strength training and muscle building, but do you know which muscles they work?

If not, don’t worry.

This blog post will provide an in-depth look at wide push ups and the muscles worked performing them.

We’ll discuss the basic anatomy of these movements as well as the benefits of doing them.

Additionally, we’ll explore some exciting variations and alternative exercises that can target the same set of muscles.

So get ready to dive into all things related to the wide push up.

Wide Push Ups Muscles Worked

Muscles Worked in Wide Push Ups

Let’s start by discussing the primary, secondary, and stabilizing muscles worked when performing wide push ups.

Primary Muscles:

The primary muscles used in wide push ups are the pectoralis major (chest), anterior deltoid (front of shoulder), and triceps brachii (back of arm).

These three muscle groups work together to move your arms from a bent position to an extended position as you perform each rep.

As you lower yourself down into the push up position, your chest should be facing forward with your elbows pointing outwards at approximately 45 degrees.

As you press back up again, these same muscles contract to lift your body weight off the ground.

Secondary Muscles:

In addition to the primary muscle groups mentioned above, there are also several secondary muscle groups that get activated during this exercise.

These include the latissimus dorsi (lats), trapezius (traps), rhomboids (mid-back), and serratus anterior (side of rib cage).

All of these muscle groups help stabilize your body while performing wide push ups by keeping it in proper alignment throughout each repetition.

Stabilizing Muscles:

Lastly, there are several smaller stabilizing muscles that get engaged during this exercise, such as those located in your core region, including rectus abdominis (abs), obliques, and transverse abdominis, as well as those located in your legs like gluteus maximus(glutes) and quadriceps femoris(quads).

All of these small but important stabilizers help keep you balanced while pushing through each rep so that you can maintain proper form throughout each set without compromising the safety or effectiveness of this exercise.

By engaging all these different muscle groups simultaneously during wide push ups not only do they become stronger but they also increase their range of motion, which helps improve overall posture and balance over time.

Benefits of Wide Push Ups

Wide push ups are an effective exercise for building strength and stability.

They involve pushing your body up from the ground while keeping your arms wide apart, which increases the difficulty of the exercise.

This type of push up works multiple muscle groups at once, making it a great full-body workout.

Strength and Stability:

One of the main benefits of performing wide push ups is improved strength and stability throughout the entire body.

By engaging multiple muscle groups simultaneously with this exercise you can build more overall strength than if you were to focus on just one area at a time with other exercises such as bicep curls or tricep extensions.

Additionally, because you’re using so many different muscle groups together during this movement, it helps improve coordination between them which leads to increased balance and stability when performing other activities outside of weight training too.

Range of Motion:

Another benefit associated with wide push ups is an increased range of motion in both upper-body joints like elbows and shoulders but also lower-body joints like hips, knees, ankles, etc.

When doing these types of movements regularly, it helps stretch out tight areas around these joints allowing for greater flexibility when doing things like running or playing sports where having good mobility is essential for optimal performance levels.

Posture and Balance:

Finally, another benefit that comes along with the regular practice of wide push ups is improved posture and balance due to strengthening all major postural muscles, including those found in our backs, abdominals, and legs.

This helps keep us upright and balanced even when standing still or walking around.

This type of exercise not only improves our physical appearance but can also reduce risk factors associated with poor postures such as neck pain, headaches, and fatigue over time, by helping us maintain better alignment while sitting, standing, sleeping, etc.

Exercise Variations for Wide Push Ups

Elevated Push Up Variations:

Elevated push ups are a great way to increase the difficulty of your wide push up workout.

By elevating your hands on an exercise bench, box, or step you can add more resistance and challenge different muscle groups.

This variation is also great for those who may not have the strength to do a full wide push up yet. You can start with just one foot elevated and work your way up as you get stronger.

Plyometric Push Up Variations:

Plyometric exercises are designed to help build power and explosiveness in athletes by utilizing explosive movements such as jumps, hops, and claps.

Adding plyometrics into your wide push up routine will help you develop strength while increasing speed and agility at the same time.

Examples of plyometric variations include clapping between each rep or jumping onto an elevated surface before doing a set of reps on that surface.

Single Arm Push Up Variations:

Single arm push ups are another challenging variation that require balance, coordination, and core stability in order to complete them correctly without losing form or straining any muscles unnecessarily.

To perform this variation, simply place one hand behind your back while performing regular wide push ups with the other hand only using half of the range of motion than normal so as not to strain yourself too much initially.

Once you become comfortable with this movement pattern then gradually increase range of motion over time as needed when ready for more intensity.

Push ups are a great exercise to target the chest, triceps and shoulders, but there are many variations of wide push ups that can challenge even the most experienced lifters.

By exploring alternative exercises, such as chest presses with dumbbells or barbells and incline bench presses with dumbbells or barbells, you can further enhance your strength training routine for maximum results.

Alternative Exercises for Wide Push Ups

If you’re looking for an alternative exercise to wide push ups that still targets the same muscle groups, several options are available.

Chest Presses with Dumbbells or Barbells:

These are great options as they work the chest, shoulders, and triceps muscles.

To perform this exercise, lie on a flat bench with your feet firmly planted on the floor.

Hold two dumbbells at shoulder width apart and press them up towards the ceiling until your arms are fully extended but not locked out.

Slowly lower them back down to starting position in a controlled manner and repeat for desired reps.

Incline Bench Presses with Dumbbells or Barbells:

This is a good alternative to wide push ups as it also targets the chest, shoulders, and triceps muscles.

To perform this exercise, set an adjustable incline bench at around 45 degrees angle, then lie down with feet firmly planted on the ground.

Hold two dumbbells at shoulder width apart, then press them up towards the ceiling until your arms are fully extended but not locked out.

Slowly lower them back down to starting position in a controlled manner and repeat for desired reps.

Cable Flyes:

This is yet another great alternative to wide push ups that also works all three major muscle groups mentioned above (chest, shoulders & triceps).

To perform this exercise stand between two cable machines facing each other while holding one handle of each machine in either hand respectively.

Palms should be facing inward toward each other throughout the movement range of motion (ROM).

Keeping elbows slightly bent, pull both handles together until they meet right in front of you; pause briefly before slowly returning hands back into original ROM positions while maintaining control over the entire duration of the movement pattern/repetition cycle.

Doing so without locking out elbow joints completely will yield the best results from this exercise variation overall.

FAQs in Relation to Wide Push Ups Muscles Worked

Are wide push ups effective?

Yes, wide push ups are an effective exercise for strength training.

They target the chest muscles more than traditional narrow push ups, as well as engage other muscles such as the triceps and shoulders.

Wide push ups also help to increase shoulder stability and range of motion.

Additionally, they can be used to challenge your body in different ways by changing up your hand placement or adding resistance bands or weights.

Are wide or narrow push ups better?

The answer to the question of whether wide or narrow push ups are better depends on your individual goals.

Wide push ups work more muscles in the chest, shoulders, and arms, while narrow push ups target triceps more effectively.

Ultimately, it is best to incorporate both variations into your routine for a balanced workout that will help you reach your fitness goals.

Do push-ups make your chest wider?

The answer to the question of whether push-ups make your chest wider is a resounding yes.

Push-ups are an effective exercise for building strength and muscle in the chest area, which can lead to increased width over time.

Additionally, when done correctly with proper form and technique, push-ups can target specific muscles in the chest that will help build size and definition.

However, it’s important to remember that results take time; consistency is key when trying to achieve any physical fitness goal.

What muscles do narrow push ups work?

Narrow push ups are a great exercise for targeting the chest, triceps, and shoulder muscles.

They involve bringing your hands close together while performing a standard push up.

This variation of the exercise increases the difficulty by reducing stability and forcing you to engage more muscle fibers in order to maintain balance.

Additionally, it helps to isolate certain muscles, like the inner chest, which can be challenging to target with regular push ups.

Ultimately, narrow push ups are an effective way to build strength and muscle in the chest, triceps and shoulders.


They can be modified to increase or decrease difficulty levels depending on your fitness goals.

While wide push ups work the same muscles as other exercises such as dips and close grip bench press, they provide an additional challenge due to their increased range of motion.

With proper form and technique, wide push ups can help you build strength in your upper body while improving muscular endurance.