Wall Push-ups
A push-up done standing, with the hands on a wall and the body leaning in. It trains the chest, triceps and front delts with only a small share of your bodyweight. Choose it as the first push-up step, for older or deconditioned lifters, or when getting down to the floor is hard.
Updated
Primary muscles: Chest. Supporting muscles: Triceps, Front Delts. Equipment: Bodyweight.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Stand facing a wall, about an arm's length away, with the feet hip-width apart.
- Place your palms flat on the wall at shoulder height, slightly wider than your shoulders.
- Brace the core so your body stays in one line from head to heels.
- Bend the elbows to lower the chest toward the wall, elbows about 45 degrees from your ribs.
- Stop when your chest is a few centimetres from the wall.
- Press the wall away until the elbows are straight.
Watch for
- Hips sagging toward the wall or piking back.
- Shoulders shrugging up toward the ears.
- Feet slipping on a smooth floor.
Breathing
Inhale as you lower toward the wall, exhale as you press away.
Tip
Step the feet further back to make it harder, and move to incline push-ups once 20 reps feel easy.
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