How to do a Wall Push-Up

The Wall Push-Up is a beginner bodyweight exercise that works your chest, with help from your triceps and shoulders.

How to do a Wall Push-Up, step by step

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

Common mistakes

• Using momentum
• Poor form
• Inadequate warm-up

Sets and reps by goal

Alternatives, progressions and regressions

More exercises for the same muscles

• Barbell Bench Press
• Barbell Incline Bench Press
• Barbell Incline Bench Press (Seated)
• Chest Dip (Dip Cage)

Frequently asked questions

What muscles does the Wall Push-Up work?

The Wall Push-Up mainly works your chest. It also works your triceps and shoulders.

Is the Wall Push-Up good for beginners?

Yes. The Wall Push-Up is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.

How many sets and reps of the Wall Push-Up should I do?

A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.

What can I do instead of the Wall Push-Up?

Good alternatives are Barbell Bench Press, Barbell Incline Bench Press and Barbell Incline Bench Press (Seated).

Put it in a workout plan

• Bodyweight training program
• Push / Pull / Legs program
• Full body training program
• Browse all exercises