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.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Triceps
- Sets
- 2–3
- Reps
- 10–20
- Rest
- 30–60s
How to perform
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.
Bend the elbows to bring your chest toward the wall.
Keep the body straight from head to heels.
Stop just before your nose touches the wall.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.