Push-Up Wall

Muscles worked

Setup

1. Stand facing a wall at arm's length with your feet hip-width apart.
2. Place your palms flat against the wall at shoulder height and slightly wider than shoulder-width.
3. Step your feet back until your body is at a slight incline, keeping your weight on the balls of your feet.
4. Engage your core and glutes to maintain 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 at a 45-degree angle to your torso.
2. Lower yourself until your forehead or chest nearly touches the wall, ensuring your body remains rigid without arching your back.
3. Exhale as you push firmly through your palms to return to the starting position.
4. Maintain a controlled tempo, taking roughly 2 seconds to lower and 1 second to push back.

Form checklist

• Keep your core braced to prevent your hips from sagging toward the wall.
• Avoid flaring your elbows out 90 degrees; keep them angled slightly downward.
• Maintain a neutral spine by looking at the wall directly in front of you rather than at your feet.
• Ensure your heels remain slightly lifted and your weight stays on the balls of your feet.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are pushing the wall away from you rather than just moving your body.
• Squeeze your shoulder blades together slightly on the way down and spread them apart at the top of the movement for full range of motion.

Make it harder

• Step your feet further back from the wall to increase the incline and the percentage of body weight you are lifting.
• Slow down the lowering phase to 4 seconds to increase time under tension and build more control.

Frequently asked

What muscles does the push-up wall work?

The push-up wall primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

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

The push-up wall requires no equipment — just your body weight.

Is the push-up wall good for beginners?

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

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