Wall Push-Up
The wall push-up is the most accessible push-up variation: you stand and lean your hands against a wall. Because the body stays close to upright the load is light, which makes it a safe first step for anyone learning the pushing pattern.
| Primary muscles |
|
|---|---|
| Secondary muscles |
|
| Movement pattern | push |
| Level | Beginner |
| Equipment | A flat wall |
| How to perform |
|
| Breathing | Breathe in as you come towards the wall and out as you push. |
| Common mistakes |
|
| Easier variation | Standing closer to the wall |
| Harder variation | Moving the feet further from the wall, or taking the hands to a worktop and moving on to the Incline Push-Up |
| Alternative | Incline Push-Up |
| Caution | Anyone with wrist pain can try resting on the fists instead of the palms; if shoulder or wrist pain persists, stop the movement and consult a specialist where necessary. |
It looks easy, but it teaches
The value of the wall push-up lies not in how light it is but in what it teaches: moving the body as one piece from head to heel, folding the elbows at the right angle and keeping the shoulders steady are all learned here at low risk. Most of the faults seen in floor push-ups come from skipping this basic wall stage.
Your feet set the difficulty
The further your feet are from the wall, the more the body angles over and the heavier the load; the closer they are, the easier the movement. Within a single exercise, that gives you a stepless difficulty dial. If you can comfortably manage 15-20 repetitions with clean form, it may be time to move your hands to a worktop and progress to the Incline Push-Up.
Related terms: Incline Push-Up, Push-Up, Pectoralis Major