Downward Dog Push Up Against Wall

Muscles worked

Setup

1. Place your hands on the floor shoulder-width apart, approximately 3 feet from the wall.
2. Place your feet against the base of the wall or slightly up the wall for stability.
3. Hike your hips toward the ceiling to form an inverted 'V' shape with your legs and torso straight.

How to do it

1. Inhale as you lower the crown of your head toward the floor, keeping your elbows tucked at a 45-degree angle.
2. Lower until your head is just above the floor, maintaining a tight core to stabilize your spine.
3. Exhale as you press through your palms to return to the starting pike position.
4. Focus on a controlled 2-second descent and a powerful 1-second ascent.

Form checklist

• Keep your neck neutral by looking back toward your feet.
• Avoid flaring your elbows out to the sides to protect your shoulder joints.
• Maintain a rigid torso and avoid sagging at the hips or arching the lower back.
• Ensure your weight remains shifted forward over your shoulders throughout the movement.

Pro tips

• At the top of the movement, shrug your shoulders toward your ears to maximize overhead stability and deltoid engagement.
• Imagine pushing the floor away from you rather than just pushing yourself up to better engage the serratus anterior.

Make it harder

• Walk your hands closer to the wall to increase the vertical angle and the percentage of body weight being lifted.
• Elevate your feet higher up the wall to transition toward a full handstand push-up.

Frequently asked

What muscles does the downward dog push up against wall work?

The downward dog push up against wall primarily targets the pectorals and triceps, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the downward dog push up against wall?

The downward dog push up against wall requires no equipment — just your body weight.

Is the downward dog push up against wall good for beginners?

The downward dog push up against wall is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• Baseball HitAdvanced · biceps, deltoids, glutes, hamstrings, lats, obliques, pectorals, quadriceps, and triceps