Wall Push-Up

Technique

Stand facing a wall at arm's length and place your palms flat against it at shoulder height. Bend your elbows to lower your chest toward the wall, keeping your body straight. Push back to the starting position by extending your arms. This beginner-friendly variation reduces the load compared to a standard push-up.

Steps

1. Stand at arm's length from the wall with your feet about hip-width apart
2. Place your palms on the wall at shoulder height and slightly wider than shoulder-width
3. Brace your core and keep your body straight from head to heels
4. Bend your elbows to lower your chest toward the wall
5. Press through your palms to extend your arms and return to the starting position

Common mistakes

• Letting the hips sag toward the wall
• Flaring the elbows directly out to the sides
• Allowing the head to reach the wall before the chest
• Placing the feet too close to the wall to maintain useful resistance

Variations

• Close-grip wall push-up
• Wide-grip wall push-up
• Staggered-hand wall push-up
• Single-arm wall push-up

FAQ