Wall Push-Up Exercise Images
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Wall Push-Up
Target Muscles
Equipment Required
Exercise Type
Reps Only
How To Do
Stand facing a wall with your palms flat at shoulder height and shoulder-width apart, arms extended. Keeping your body in a straight line, bend your elbows to lower your chest toward the wall, then push back to the starting position. Engage your core and keep your elbows at a 45-degree angle throughout the movement.
Step-by-Step Instructions
- Stand facing a wall at arm's length distance. Place your palms flat on the wall at shoulder height and shoulder-width apart.
- Keep your feet together or slightly apart, and lean your body forward so that your weight is supported by your hands.
- Engage your core and maintain a straight line from your head to your heels throughout the movement.
- Slowly bend your elbows and lower your chest towards the wall while keeping your elbows at a 45-degree angle to your body.
- Pause briefly when your chest is close to the wall, ensuring you maintain control and proper form.
- Push through your palms to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
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Frequently Asked Questions
- What muscles do wall push-ups work?
- Wall push-ups primarily target the chest muscles while also engaging the triceps and shoulders. Because you are standing, they place less strain on the joints compared to traditional floor push-ups, making them a great option for strength building without high impact.
- Do I need any equipment for wall push-ups?
- Wall push-ups require no equipment other than a sturdy, flat wall. If a wall isn’t available, you can perform a similar movement against a countertop or sturdy railing as an alternative.
- Are wall push-ups good for beginners?
- Yes, wall push-ups are one of the easiest push-up variations, ideal for beginners or those returning to exercise after a break. They help build foundational upper body strength while reducing stress on the wrists and shoulders.
- What are common mistakes to avoid during wall push-ups?
- Common mistakes include letting your hips sag, locking your elbows at the top, and moving your feet too close to the wall. To avoid these, maintain a straight body line, control the range of motion, and keep your core engaged throughout the set.
- How many sets and reps of wall push-ups should I do?
- For beginners, start with 2–3 sets of 10–15 repetitions, focusing on controlled form. As your strength improves, you can increase to 3–4 sets or move your feet farther from the wall to add intensity.
- Are wall push-ups safe for people with shoulder or wrist issues?
- Wall push-ups are generally safe because they reduce the load on the shoulders and wrists compared to floor push-ups. However, anyone with existing injuries should consult a medical professional and focus on slow, pain-free movement.
- What variations of wall push-ups can make them more challenging?
- To increase difficulty, stand farther from the wall, perform slow negatives, or try single-arm wall push-ups. You can also do wall push-ups on tiptoes to engage your core and improve balance.