Overview
How to do it
- 1
Stand facing a wall, about 1 to 2 feet away, depending on your comfort level and strength.
- 2
Set your hands on the wall at chest height, with your hands slightly closer than shoulder-width apart.
- 3
Brace your core and keep your body in a straight line from head to heels.
Form tips & common mistakes
Begin nearer to the wall, then move farther back as your strength improves.
Keep your abs tight for the full movement to avoid arching or sagging.
Inhale as you lower toward the wall and exhale as you push back to the starting position.
Use it with traditional push-ups or dips for a more complete upper-body workout.
Benefits
A narrower hand position places more emphasis on the triceps, helping develop arm strength and definition.
It lowers stress on the wrists, elbows, and shoulders, so it works well for people with joint issues or those recovering from injuries.
It works the inner part of the chest, which can help improve muscle balance and definition.
This is a good option for people new to strength training or anyone who finds floor push-ups too difficult.Offers an accessible starting point to build upper body strength gradually.
It supports good posture and core stability by keeping your body in a straight line during the exercise.
No equipment is needed, and you can do it almost anywhere with a stable wall.
Muscles worked
