Exercise guide
Forearms To Wide Grip Wall Push Up
- Beginner
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
This dynamic wall push-up variation builds upper body strength and stability by transitioning from a forearm lean to a wide-grip press, targeting the chest, shoulders, and triceps. It is an excellent low-impact movement for improving pushing mechanics and shoulder health while minimizing joint stress.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand facing a wall about arm's length away with your feet hip-width apart.
- Place your forearms flat against the wall at shoulder height, positioned wider than shoulder-width apart.
- Step your feet back 1-2 feet to create a slight lean, engaging your core and glutes to maintain a straight line from head to heels.
How to do it
- Exhale as you push through your palms to extend your elbows, lifting your forearms off the wall until your arms are straight in a wide-grip position.
- Inhale as you slowly lower your chest toward the wall by bending your elbows, keeping your body rigid.
- Exhale and press through your palms to return to the straight-arm position.
- Carefully lower your forearms back to the wall with control to return to the starting position.
Form checklist
- Keep your core braced and avoid letting your hips sag toward the wall.
- Maintain a neutral neck by looking at the wall directly in front of you.
- Ensure your elbows flare out slightly to emphasize the chest and deltoids.
- Move in a slow, controlled tempo rather than using momentum to bounce off the wall.
Pro tips
- Focus on 'pushing the wall away' from you to maximize the mind-muscle connection in the pectorals.
- At the top of the movement, protract your shoulder blades by pushing as far as possible to engage the serratus anterior and trapezius.
Make it harder
- Step your feet further away from the wall to increase the angle of resistance and the load on the upper body.
- Slow down the eccentric (lowering) phase to three seconds to increase time under tension.
Frequently asked
- What muscles does the forearms to wide grip wall push up work?
- The forearms to wide grip wall push up primarily targets the deltoids, pectorals, and triceps, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the forearms to wide grip wall push up?
- The forearms to wide grip wall push up requires no equipment — just your body weight.
- Is the forearms to wide grip wall push up good for beginners?
- Yes. The forearms to wide grip wall push up is a beginner-friendly movement and a strong foundation to build on.
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