PlanWorkouts

Exercise 0659 · REF LEH9jxP

Push-Up (wall) exercise animation

Push-Up (wall)

Category
Chest
Equipment
Body Weight
Target
Pectorals

Push-ups against a wall dramatically reduce the percentage of body weight being pressed compared to a floor push-up, making this the easiest entry point into the movement pattern for beginners. It's a legitimate starting place, not a shortcut — the pressing mechanics are identical to the full version.

How to Do the Push-Up (wall)

  1. Stand facing a wall, about arm's length away.
  2. Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
  3. Step back a few feet, keeping your body straight and your feet hip-width apart.
  4. Bend your elbows and lower your chest towards the wall, keeping your body in a straight line.
  5. Push back up to the starting position, straightening your arms.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Push-Up (wall) primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Deltoids.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have body weight? These target the same pectorals with different equipment.

Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals Barbell Bench Press Barbell Bench Press Barbell · Pectorals

FAQ

What muscles does the Push-Up (wall) work?
The Push-Up (wall) primarily targets the pectorals, with the triceps and deltoids assisting.
What equipment do I need for the Push-Up (wall)?
The Push-Up (wall) is done with no equipment — just body weight.
What's a good alternative to the Push-Up (wall)?
If you don't have access to the space or setup it needs, the Assisted Chest Dip (kneeling) targets the same pectorals using leverage machine instead.