Close Grip Push-Up Against The Wall

Muscles worked

Setup

1. Stand facing a wall about arm's length away with your feet hip-width apart.
2. Place your hands on the wall at chest height, positioned narrower than shoulder-width (thumbs and index fingers should be a few inches apart).
3. Step your feet back 1-2 feet so your body is at a slight lean, resting on the balls of your feet.
4. Engage your core and glutes to create a straight line from your head to your heels.

How to do it

1. Inhale and slowly bend your elbows to lower your chest toward the wall, keeping your elbows tucked tight against your ribs.
2. Lower yourself until your forehead or chest nearly touches the wall, maintaining a controlled 2-second eccentric phase.
3. Exhale and press firmly through the base of your palms to return to the starting position.
4. Lock out your arms at the top and squeeze your triceps before beginning the next rep.

Form checklist

• Keep elbows tucked in toward your torso; do not let them flare out to the sides.
• Maintain a neutral spine; avoid sagging your hips or arching your lower back.
• Keep your shoulders depressed (away from your ears) throughout the movement.
• Ensure your hands remain flat against the wall to distribute pressure evenly.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are trying to push the wall away from you rather than just moving your body.
• Squeeze your chest muscles together at the top of the movement to increase pectoral fiber recruitment.

Make it harder

• Step your feet further back from the wall to increase the incline and the percentage of body weight you are lifting.
• Perform the movement with a '3-1-1' tempo: 3 seconds down, 1 second pause at the bottom, and 1 second explosive push up.

Frequently asked

What muscles does the close grip push-up against the wall work?

The close grip push-up against the wall primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the close grip push-up against the wall?

The close grip push-up against the wall requires no equipment — just your body weight.

Is the close grip push-up against the wall good for beginners?

Yes. The close grip push-up against the wall is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Decline Close Grip To Skull PressIntermediate · triceps