Overview
How to do it
- 1
Face a wall and stand 2–3 feet away, adjusting the distance to suit your arm length.
- 2
Set your hands on the wall at shoulder height, a little wider than shoulder-width apart.
- 3
Hold a straight line from your head to your heels, and brace your core to keep a neutral spine.
- 4
Lowering Phase
Bend your elbows slowly and bring your chest toward the wall, keeping your elbows at a 45-degree angle from your body.Stop when your chest is about an inch away from the wall.
- 5
Pressing Phase
Press through your palms to extend your arms and return to the starting position.Keep your movements controlled and avoid locking out your elbows.
- 6
Repeat
Complete the chosen number of repetitions while keeping your form solid.
Form tips & common mistakes
A wider grip emphasizes the chest, while a narrower grip targets the triceps more.
To progress, move your feet further from the wall or transition to incline or floor push-ups.
Inhale as you lower yourself and exhale as you push away from the wall.
Prioritize good form over the number of repetitions to avoid injury and maximize results.
Pair wall push-ups with other bodyweight exercises like squats or lunges for a full-body workout.
Benefits
Perfect for those with limited upper body strength or just starting their fitness journey.
Gentle on the wrists, elbows, and shoulders, making it suitable for individuals with joint issues.
Strengthens the chest, arms, and shoulders, preparing you for more advanced push-up variations.
Helps improve posture and stability by engaging the core muscles.
Can be modified by adjusting the distance from the wall or changing the hand placement to increase or decrease difficulty.
Requires no equipment and can be performed anywhere, making it accessible for all fitness levels.
Muscles worked
Triceps
Pectoralis Major، Sternal، Anterior Deltoid، Pectoralis Major، Clavicular
Biceps Brachii
Rectus Abdominis، Obliques، Quadriceps
