Wall push-up
Chest . Triceps . Front delts
Body in one line, elbows about 45 degrees.
Use in a programExercise profile
Best forRehabEnduranceGeneral fitness
Effectiveness★★☆☆☆ 2/5
EquipmentWall
Also worksTriceps, Front delts, Core
Recommended2-3 sets x 10-20 reps, rest 45-60 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- The easiest push-up entry point; builds chest and triceps standing up.
- Setup
- Hands on a wall at shoulder height, step the feet back.
- Common mistakes
- Sagging hips or flaring the elbows straight out.
- Easier
- Stand closer to the wall.
- Harder
- Step further back, or move to an incline on a table.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s