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Chest Exercise · Body Weight

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. Face a wall, standing roughly an arm's length away from it.
  2. Set your hands on the wall at shoulder height, positioned a bit wider than shoulder width.
  3. Walk your feet back a few steps, keeping your body straight and your feet hip-width apart.
  4. Bend your elbows to bring your chest toward the wall, maintaining a straight line through your body.
  5. Straighten your arms to push yourself back to the starting position.
  6. Execute the desired number of reps with smooth cadence and consistent focus on the pectorals.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

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.