Push up (wall) Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Body weight
- Body Part
- Upper Arms
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Triceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 3.5
- Alternate Names
- Wall Push-up
Visualised Target Muscle Groups
Front
Back
How to: Push up (wall)
- Stand facing a wall, about an arm's length away.
- Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
- Keeping your body straight, bend your elbows and lean towards the wall until your nose nearly touches it.
- Press back to the starting position.
Common Mistakes
- Allowing hips to sag below the shoulders.
- Not going low enough in the movement.
- Holding your breath during the exercise.
Modifications
- Perform the push-up on an elevated surface like a table to reduce intensity.
- You can do the push-up with knees on the ground to lessen the load on upper body.
Tips
- Keep your body in a straight line from head to heels.
- Engage your core throughout the movement.
- Avoid sagging or arching your back to reduce strain.
Push up (wall) Alternatives
Tags
upper body
strength
push-up
chest
triceps
beginner
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