The wall pushup is a beginner-friendly variation of the traditional pushup, performed standing and pressing against a wall. It primarily targets the pectorals, with secondary emphasis on the tricep and deltoids. This exercise is ideal for those new to strength training or individuals needing a low-impact alternative.
Also Works
TricepsShoulders
How to Perform
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.
Pro Tips
•Keep your body in a straight line from head to heels, just like a regular Pushup, but at an angle.
•Place your hands at chest height on the wall, slightly wider than shoulder width, for the best chest activation.
•Control the tempo: 2 seconds down, 1 second pause at the wall, 2 seconds pushing back.
Common Mistakes
•Standing too close to the wall, which makes the movement too easy and limits range of motion.
•Letting the hips sag forward or pike up instead of maintaining a rigid plank line.
•Flaring the elbows out to 90 degrees instead of keeping them at about 45 degrees from the torso.