🤸 Wide Grip Push Up Form Guide
Widen your grip, broaden your chest.
SportsReflector AI analyzes your wide grip push up form by tracking key body landmarks including wrists, elbows, shoulders, hips, and ankles. We assess elbow flare angle, ensuring it stays below 75 degrees to protect the shoulder joint, and monitor hip sag or pike, aiming for a straight line from head to heels. The AI also measures depth of descent, ensuring the chest approaches the floor for optimal muscle activation.
Primary Muscles
Pectoralis Major
Equipment
None
AI Score Categories
6 metrics tracked
What AI Analyzes in Your Wide Grip Push Up
SportsReflector tracks 6 key metrics to generate your 0–100 form score.
AI Form Score
Every Wide Grip Push Up session gets an overall form score plus category-level scoring for each metric above.
4 Wide Grip Push Up Mistakes AI Catches
These are the most common Wide Grip Push Up form errors — and the ones most likely to cause injury or limit your progress.
Flaring elbows out to 90 degrees places significant stress on the shoulder joint capsule and rotator cuff tendons, increasing the risk of impingement and anterior shoulder pain. This reduces pectoral activation.
Fix: Aim to keep your elbows at approximately a 45-75 degree angle relative to your torso. Think about 'tucking' your elbows slightly rather than letting them wing out.
Not lowering your chest close enough to the floor (typically within a fist's distance) limits the range of motion, significantly reducing the stretch and contraction of the pectoralis major, thus diminishing muscle growth and strength gains.
Fix: Descend until your chest is about an inch or two from the floor, or until your upper arms are parallel to the ground. Ensure your shoulders are below your elbows at the bottom.
Allowing your hips to drop towards the floor creates an excessive lumbar extension, placing undue strain on the lower back and disengaging the core muscles. This indicates a lack of full-body tension.
Fix: Engage your glutes and core throughout the movement. Imagine pulling your belly button towards your spine to maintain a rigid, straight line from your head to your heels.
Raising your hips too high, forming an inverted 'V' shape, shifts the load away from the chest and shoulders, placing more emphasis on the anterior deltoids and making the exercise easier than intended. This compromises full pectoral activation.
Fix: Maintain a straight line from your head to your heels by actively engaging your core and glutes. Avoid pushing your hips upwards as you press.
Muscles Worked
Get Your Wide Grip Push Up Form Score
Record your Wide Grip Push Up on your iPhone and get an instant 0–100 AI form score with specific corrections for every mistake above.
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