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 1-2 feet so your body is at a slight incline and your heels are slightly lifted.
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 in a controlled 2-second tempo.
2. Keep your elbows tucked at a 45-degree angle relative to your torso as you descend.
3. Exhale and push firmly through your palms to return to the starting position without locking your elbows.
4. Pause briefly at the top before beginning the next repetition.

Form checklist

• Maintain a neutral spine; do not let your hips sag toward the wall or your lower back arch.
• Keep your shoulders pulled down and away from your ears to avoid neck strain.
• Ensure your neck stays aligned with your spine—don't reach forward with your chin.
• Keep your weight distributed evenly across your entire palm and fingers.

Pro tips

• Imagine you are trying to 'screw' your hands into the wall to create external rotation and stabilize the shoulder joints.
• Focus on squeezing your chest muscles together at the top of the movement for maximum muscle fiber recruitment.

Make it harder

• Move your feet further away from the wall to increase the angle and the amount of body weight you are pushing.
• Slow down the eccentric (lowering) phase to 3-4 seconds to increase time under tension.

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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• Archer Push-UpAdvanced · pectorals
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps