Wall Push-Up

Chest, Triceps, ShouldersWall

Wall push-up is an accessible horizontal press targeting chest, triceps, and shoulders. Teaches trunk stability and body control without heavy joint load.

How to do it

1Face a wall at arm's length with hands flat against the wall at shoulder width.

2Form a straight line from head to heels and brace your core.

3Bend your elbows to roughly 45 degrees, lowering your chest smoothly toward the wall.

4Pause for a second without resting your face or torso on the wall.

5Press firmly away from the wall back to starting position without arching your lower back.

Common mistakes

Arching the lower back, showing weak core brace and overloading the spine.

Flaring elbows out wide, creating an uncomfortable angle for shoulder joints.

Letting heels pop off the floor, breaking stability and changing pressing mechanics.

Breathing

Inhale as you lower toward the wall; exhale as you push back to the start.

Make it harder or easier

Step closer to the wall to make it easier, or step further back or use a lower support surface to make it harder.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.