10 Best Wide Hand Push Up Alternatives for Home and Gym
If you can’t do a Wide Hand Push Up, pick another horizontal press that still targets the pectorals. Effective options include barbell or dumbbell bench presses, chest dips, incline push-ups, and archer push-ups. Cue: retract the scapula, keep elbows at ~45° from the torso, and drive through the midline to maximize chest horizontal adduction and activation.
Original Exercise: Wide Hand Push Up
How to Perform Wide Hand Push Up
- Start in a high plank position with your hands wider than shoulder-width apart.
- Keep your body in a straight line from head to toe.
- Lower your chest towards the ground by bending your elbows, keeping them close to your sides.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Best Wide Hand Push Up Alternatives
1. Drop Push
95.9% MatchHow to perform this exercise
- Position low boxes or other platforms 2-3 feet apart.
- Move to a pushup position between them, supporting yourself by placing your hands on the boxes.
- With good posture, drop from the platforms by pressing up and moving your hands to shoulder width, cushioning your landing by absorbing the impact through the arm.
2. Drop Push Up
94.2% MatchHow to perform this exercise
- Start in a high plank position with your hands slightly wider than shoulder-width apart.
- Lower your chest towards the ground, keeping your elbows close to your body.
- Once your chest is just above the ground, quickly drop your knees to the ground.
- Push yourself back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
3. Chest Tap Push-up (male)
90% MatchHow to perform this exercise
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
- Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- As you lower yourself, tap your chest with your right hand.
- Push yourself back up to the starting position.
- Repeat the movement, this time tapping your chest with your left hand.
4. Clock Push-up
89.8% MatchHow to perform this exercise
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- As you lower, rotate your body to the left, extending your left arm straight out to the side.
- Push back up to the starting position, while rotating your body to the center.
- Repeat the push-up, this time rotating your body to the right and extending your right arm out to the side.
5. Clap Push Up
89.4% MatchHow to perform this exercise
- Start in a high plank position with your hands slightly wider than shoulder-width apart.
- Lower your body towards the ground by bending your elbows, keeping your core engaged.
- Push through your palms explosively to propel your body off the ground.
- While in mid-air, clap your hands together before landing back in the starting position.
- Repeat for the desired number of repetitions.
6. Chest Dip On Straight Bar
86.8% MatchHow to perform this exercise
- Grab the parallel bars with your palms facing down and your arms fully extended.
- Bend your knees and cross your ankles.
- Lower your body by bending your arms until your shoulders are below your elbows.
- Push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
7. Archer Push Up
85% MatchHow to perform this exercise
- Start in a push-up position with your hands slightly wider than shoulder-width apart.
- Extend one arm straight out to the side, parallel to the ground.
- Lower your body by bending your elbows, keeping your back straight and core engaged.
- Push back up to the starting position.
- Repeat on the other side, extending the opposite arm out to the side.
8. Deep Push Up
83.3% MatchHow to perform this exercise
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
- Lower your chest towards the ground by bending your elbows, keeping them close to your body.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
9. Elbows Back
81.7% MatchHow to perform this exercise
- Stand up straight.
- Place both hands on your lower back, fingers pointing downward and elbows out.
- Then gently pull your elbows back aiming to touch them together.
10. Body-up
81.7% MatchHow to perform this exercise
- Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
- Extend your legs out in front of you, keeping your heels on the ground and your body straight.
- Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
- Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Wide Hand Push Up Alternative
You might substitute a Wide Hand Push Up for shoulder pain, wrist discomfort, lack of progress, or missing equipment. Wide hand positions increase shoulder horizontal abduction and can stress the glenohumeral joint; swapping variations changes joint angle and muscle recruitment. For example, bench presses let you control load and range of motion, while chest dips bias the lower pecs when you lean the torso forward 20–30°. If wrists bother you, try dumbbells or push-ups on parallettes to keep a neutral wrist and maintain pectoral tension without painful extension.
How to Choose the Right Substitute
Choose a substitute by matching movement pattern, load potential, and joint tolerance. Prioritize another horizontal push to keep pectoral horizontal adduction: bench presses and dumbbell presses offer progressive overload; dips and archer push-ups increase range and eccentric stress. Consider shoulder health—use incline push-ups or dumbbells if overhead or wide grips cause pain. Use technique cues: keep a stable scapula, tuck elbows to about 45° for safer shoulder mechanics, and adjust torso angle (lean forward in dips) to bias the pecs versus triceps.
Frequently Asked Questions
What muscles does Wide Hand Push Up work?
The Wide Hand Push Up primarily targets the pectoralis major through horizontal adduction, with the anterior deltoid and lateral triceps assisting. The wide grip shifts load away from elbow extension toward shoulder horizontal adduction, increasing chest fiber recruitment across the sternal head.
What is the best bodyweight alternative to Wide Hand Push Up?
Chest dips are the best bodyweight alternative if you have parallel bars—lean the torso forward ~20–30° to emphasize the pecs and keep scapular control. If bars aren’t available, use incline push-ups with a flat back and scapular retraction to maintain chest activation while reducing shoulder torque.
Can I build muscle without doing Wide Hand Push Up?
Yes. You build chest muscle by applying progressive overload with other horizontal pushes—barbell or dumbbell bench presses, weighted dips, or progressive push-up variations. Focus on controlled eccentric loading, full range of motion, and gradually increasing resistance while keeping proper scapular and elbow mechanics to target the pectorals.
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