10 Best Push-up Wide Alternatives for Home and Gym

The Push-up Wide is done lying face down. Ranked closest by our scoring: the Wide Hand Push Up, Pushups and the Push-up On Lower Arms. Six harder versions, among them the Push-up and the Push-up Plus, are listed below as progressions rather than swaps.

Push-up Wide

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Push-up Wide

The steps for the Push-up Wide itself, so you can judge how close each substitute below really is.

Pectorals, with abdominals, shoulders, triceps · Bodyweight · Beginner · Compound

  1. With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
  2. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
  3. Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
  4. After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.

The 10 Best Push-up Wide Alternatives

10 substitutes, ranked by how closely each one matches the Push-up Wide on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Wide Hand Push UpPlay demonstration

    1. Wide Hand Push Up

    99% match

    Pectorals · Beginner · Compound

    It uses the same equipment and still works the pectorals.

    • Bodyweight
    How to perform it
    1. Start in a high plank position with your hands wider than shoulder-width apart.
    2. Keep your body in a straight line from head to toe.
    3. Lower your chest towards the ground by bending your elbows, keeping them close to your sides.
    4. Push through your palms to extend your arms and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: flat horizontal press, the same as the Push-up Wide
    • Primary muscle: pectorals, the same as the Push-up Wide
    • Equipment: bodyweight only, the same as the Push-up Wide
    • Body position: lying face down, the same as the Push-up Wide
  2. Pushups

    2. Pushups

    98% match

    Pectorals · Beginner · Compound

    The same equipment, taken with an overhand grip.

    • Bodyweight
    How to perform it
    1. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
    2. Next, lower yourself downward until your chest almost touches the floor as you inhale.
    3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.
    4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: flat horizontal press, the same as the Push-up Wide
    • Primary muscle: pectorals, the same as the Push-up Wide
    • Equipment: bodyweight only, the same as the Push-up Wide
    • Body position: lying face down, the same as the Push-up Wide
  3. Push-upPlay demonstration

    Progression

    3. Push-up

    97% match

    Pectorals · Intermediate · Compound

    Pick this when you want a harder version that still works the pectorals.

    • Bodyweight
    How to perform it
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
    3. Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Push-up Wide
    • Primary muscle: pectorals, the same as the Push-up Wide
    • Equipment: bodyweight only, the same as the Push-up Wide
    • Body position: lying face down, the same as the Push-up Wide

Push-up Wide FAQ

What muscles does Push-up Wide work?

Push-up Wide primarily targets the pectoralis major, especially the sternal fibers, while recruiting anterior deltoids, triceps, and serratus anterior. The wide hand position increases horizontal adduction demand and shifts load from elbow extension toward chest contraction.

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