Strength Training
Wall Push-Up
The wall push-up is a standing push-up against a wall that trains your chest, shoulders, and arms with less bodyweight resistance than a floor push-up.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Stand facing a wall about an arm’s length away, with your feet hip-width apart.
- Place your palms on the wall at shoulder height, slightly wider than your shoulders.
- Align your body in a straight line from head to heels.
- Bend your elbows to bring your chest toward the wall.
- Press through your palms to return to straight arms.
Form cues
- Keep your shoulders away from your ears.
- Spread pressure across your whole palm.
- Exhale as you push away.
Common mistakes
- Elbows flaring sidewaysKeep your elbows angled roughly 30–45 degrees from your sides.
- Hips sagging toward the wallGently tighten your abdomen so your torso moves as one unit.
- Reaching with your chinLet your chest lead the movement rather than poking your head forward.
Safety
Slippery hands or feet can cause you to fall toward the wall. Forcing more depth than you can control may irritate your wrists or shoulders.
- Use a solid wall and a dry, nonslip floor.
- Lower slowly enough that you can stop before your face touches the wall.
- End the set if you feel joint pain or lose control of the movement.
If you have ongoing wrist or shoulder pain, use a shallower range or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 8–15 reps
- Rest
- 45 sec
Stand closer to the wall for less resistance or farther away for more.