How to do the Push-up (wall)
Push-up (wall) is an intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Triceps and Deltoids.
Push-up (wall) demonstration · © GymiaFit
Push-up (wall) at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Deltoids
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Push-up (wall) step by step
- 1Stand facing a wall, about arm's length away.
- 2Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
- 3Step back a few feet, keeping your body straight and your feet hip-width apart.
- 4Bend your elbows and lower your chest towards the wall, keeping your body in a straight line.
- 5Push back up to the starting position, straightening your arms.
- 6Repeat for the desired number of repetitions.
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Push-up (wall) — questions
What muscles does the Push-up (wall) work?
The Push-up (wall) primarily targets the Pectorals. It also recruits the Triceps, Deltoids as secondary movers.
What equipment do I need for the Push-up (wall)?
None — the Push-up (wall) uses your bodyweight only, so it works at home with nothing but floor space.
Is the Push-up (wall) suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Push-up (wall)?
Archer Push Up, Chest Tap Push-up (male), Clap Push Up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Push-up (wall) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.