Push-Up Against Wall
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The Push-Up Against Wall is a beginner-friendly bodyweight exercise performed by standing facing a wall, placing hands shoulder-width apart at chest height, and bending elbows to lower the chest toward the wall before pushing back to start. Its primary purpose is to build upper body pressing strength and improve muscular endurance. It mainly targets the chest and shoulders, with secondary engagement of triceps and core, making it ideal for novices, those with limited mobility, or anyone rehabilitating from injury.
How to Perform Push-Up Against Wall
- 1Stand facing a wall with your feet shoulder-width apart, about arm's length away from the wall.
- 2Place your hands on the wall at shoulder height and slightly wider than shoulder-width apart, fingers pointing up.
- 3Extend your arms fully, lean forward slightly so your body forms a straight line from heels to head, engaging your core.
- 4Inhale as you bend your elbows to lower your chest toward the wall, keeping your body straight.
- 5Exhale as you press through your palms to straighten your arms and return to the starting position.
- 6Repeat for desired reps, maintaining control throughout.
- 7Key form tips: Keep your body in a straight plank position—avoid sagging hips or arching your back. Elbows should point back at a 45-degree angle, not flaring out. Common mistakes: Bending at the waist or rushing the movement, which reduces effectiveness and risks strain.