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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Wall Push-Up
ChestBeginner

Wall Push-Up

A push-up performed standing against a wall, the most accessible entry point to the push-up progression for chest, shoulders and triceps.

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Primary muscles

  • Chest (Pectoralis Major)

Secondary muscles

  • Front Delts
  • Triceps
Sets
2–3
Reps
10–20
Rest
30–60s

How to perform

Wall Push-Up movement

Main muscles working (thicker lines)

Starting position

Stand an arm's length from a wall and place your hands on it at shoulder height, slightly wider than shoulder width, body in a straight line.

  1. 1

    Bend the elbows to bring your chest toward the wall.

  2. 2

    Keep the body straight from head to heels.

  3. 3

    Stop just before your nose touches the wall.

  4. 4

    Push back to straight arms.

Breathing: Inhale as you lean in, exhale as you push away.

Coaching tips

  • Body like a plank

  • Elbows at 45 degrees

  • Step feet farther back to make it harder

Common mistakes

  • Sagging at the hips

  • Only moving the head toward the wall

  • Standing too close

Safety notes

  • Wear shoes with grip or use a non-slip floor so your feet don't slide.

Details

Body parts
Chest · Upper Body
Equipment
Bodyweight · Wall
Movement
Horizontal Push
Exercise type
Bodyweight
Training goals
General Fitness · Strength · Endurance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Harder Variations

  • Incline Push-UpBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.