Wall Push-Up

The wall push-up is a beginner-friendly, low-impact variation of the traditional push-up. It can be used by new lifters wanting to master their technique and individuals recovering from wrist or shoulder injuries.

In this guide, we'll explore the benefits of wall push-ups and whether they can hold a candle to traditional push-up variations. We’ll also discuss proper form and the best ways for you to incorporate them into your workout routine.

How To Do

  1. Place your feet 1–2 feet away from the wall.
  2. Lean forward and place your hands on the wall. Position them shoulder-width apart, at the same height as your chest.
  3. Brace your core and gently retract (pull back) your shoulders.
  4. As you exhale, slowly bend your elbows, bringing your chest toward the wall.
  5. Pause briefly before pressing against the wall to straighten your arms as you inhale.
  6. Repeat as necessary.

Tips From Expert

  • Keep your core engaged throughout the movement to maintain a straight line from your head to your feet. This will prevent slouching, which could lessen muscle activation.
  • Move slowly and try to take a brief pause at the top and bottom of the movement to improve muscle engagement.
  • Avoid allowing your elbows to flare out, especially during the lowering phase. This will prevent joint strain and help activate the triceps more effectively.
  • Step further away from the wall as your strength increases for an added challenge.

Optimal Sets and Reps

Below, you will find more information about the ideal amount of sets and reps to perform for each training style.

Training Type Sets Reps
Strength Training 3–5 8–12
Hypertrophy 4–5 10–15
Endurance Training 3–4 15–20
Power Training 2–3 6–10 (Explosive)
Optimal Sets & Reps of Wall Push-Up

How to Put in Your Workout Split

Wall push-ups are beginner-friendly chest, shoulder, and tricep workouts. In addition to targeting multiple upper-body muscle groups, they also activate key core muscles, making them a well-rounded exercise.

One benefit of wall push-ups is their effect on the joints, specifically the shoulders and wrists. Due to the upright positioning of this exercise, practitioners can glean the benefits of push-ups without loading the joints.

This makes wall push-ups beneficial for individuals just starting their workout journey and anyone recovering from injury.

There are several options for including this exercise in your workout routine.

  • Upper/Lower Body Split — Include wall push-ups in your upper body routine, pairing them with exercises like shoulder presses and rows.
  • Push/Pull/Legs Split — Perform wall push-ups as part of your push-focused workout alongside exercises like chest presses and tricep dips.
  • Active Recovery Day — After a strenuous workout, perform lower-intensity wall push-ups to maintain mobility and enhance post-workout recovery.

The upright position in which wall push-ups are performed makes them unsuitable for loading. However, adjusting your rest time between sets can help differentiate strength-based results from endurance-specific workouts.

For endurance training, aim to rest for only 30-90 seconds between sets. To increase absolute strength, you should extend rest between sets to 3–5 minutes.

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Primary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Clavicular Head Of Pectoralis Major

The clavicular head is the uppermost portion of the pectoralis major muscle group and originates from the clavicle (collar bone). It plays an important role in shoulder flexion or bending the shoulder, the major movement performed during wall push-ups.

While wall push-ups primarily work the overall chest, the clavicular head, in particular, helps with the upward pressing motion. This makes it a particularly important muscle when performing movements that involve pushing against resistance at an upward angle.

During traditional push-ups, the clavicular head has an activation rate of approximately 30% of its maximum activation. However, this number is likely slightly lower due to decreased loading during wall push-ups.

Sternal Head Of Pectoralis Major

The sternal head of the pectoralis major, often called the middle chest, originates from the sternum (breastbone). It is located just below the clavicular head.

During wall push-ups, the sternal head plays a key role in pushing the body away from the wall. It does this by helping to bring the arms inward (shoulder adduction) and forward (horizontal adduction).

Pressing movements performed on a flat surface are most effective for targeting the sternal head. For example, the sternal head is the most active of the pectoralis major muscles during a flat bench press.

However, the activation shifts upwards from the middle chest to the upper chest as you adjust the incline of pressing exercises, as is the case with wall push-ups.

Abdominal Head Of Pectoralis Major

The abdominal head of the pectoralis major is the lower portion of the chest muscle.

During wall push-ups, the abdominal head plays a lesser role compared to the clavicular and sternal heads. This is because the angle of wall push-ups doesn't fully engage the lower portion of the pectoralis muscles. They tend to be more involved in downward-pushing motions, like decline push-ups or decline bench presses.

Secondary Muscle Groups

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Anterior Deltoid

Muscles located at the front of your shoulder region

Anterior Deltoid

The anterior deltoid is the front portion of the deltoid muscle located on the top of the shoulder. During traditional push-ups, the anterior deltoid has an activation rate of 25%.

For wall push-ups, the role of the anterior deltoid is two-fold. It plays a crucial role in stabilizing the shoulder joint during the pressing motion. It also works synergistically with the pectoralis major to lift the arms forward and up.

Triceps Lateral Heads

Located on the outer side of the upper arm, the lateral head of the triceps is one of the three heads of the triceps brachii muscle.

The lateral head is responsible for extending the arms as you push away from the wall during wall push-ups. Therefore, the triceps brachii assist in a key movement during wall push-ups. However, the activation rate of the entire muscle group is only around 17%.

Triceps Medial Heads

The medial head of the triceps is the second of the three heads of the triceps brachii. It is located deeper in the upper arm, underneath the long and lateral heads.

It plays a similar role to the lateral head, assisting in straightening the arms during the pressing movement.

The medial head plays a crucial role in muscular endurance. Because of this, it is also more active during lower-resistance activities like wall push-ups.

Triceps Long Heads

The long head of the triceps is the largest of the three triceps heads. Unlike the other tricep heads, it originates from the scapula (shoulder blade). This gives it a unique role in assisting elbow extension (straightening the arm) and shoulder stabilization during the wall push-up.

Quadriceps

The quadriceps are a group of four muscles located on the front of the thigh. They are responsible primarily for knee extension and stabilization of the leg.

During wall push-ups, the quadriceps engage to keep the legs straight, helping to maintain a plank position throughout the exercise.

Upper Rectus Abdominis

The upper rectus abdominis is the upper portion of what is commonly known as the six-pack muscle.

If you’re wondering do push-ups work abs, the answer is yes. However, the upper rectus abdominis only contracts to maintain a stable plank position. Therefore, they only have a maximum activation rate of less than 24%.

Lower Rectus Abdominis

Located closer to the pelvis, the lower rectus abdominis is the lower portion of the six-pack muscle.

Similarly to the upper abdominis, the lower abdominis muscles are responsible for preventing sagging or arching of the lower back. Due to their lower positioning, they also support the pelvis for a strong and stable trunk position.

Obliques

The obliques consist of two muscle groups, the internal and external obliques. Both are located along the sides of your abdomen.

Unlike the rectus abdominis muscles, the obliques support twisting motions through the torso. Because of this, they engage during wall push-ups to ensure that your body stays aligned as you perform the movement.

Serratus Anterior

The serratus anterior is a muscle located on the side of the chest along the ribs. It helps stabilize the shoulder blades and assists in the scapular protraction (pulling the shoulder blades forward).

During wall push-ups, the main role of the serratus anterior is to stabilize the scapula as you push your body away from the wall. This helps ensure a smooth movement of the shoulder blades to prevent winging.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Push-Up

Doorway Chest Stretch

Dynamic Arm Swing

T Push-Up

Decline Push-Up

Wide Push-Up

Push-Up to Shoulder Tap

Clap Push-Up

Plyo Push-Up

Chair Chest Dip

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Bench Press

Dumbbell Bench Press

Chest Dip

Decline Dumbbell Bench Press

Cable Chest Fly

Incline Dumbbell Bench Press

Dumbbell Chest Fly

Incline Machine Press

Chest Press Machine

Barbell Decline Bench Press

Who Should Do?

Individuals Recovering From Wrist Injury

Due to their upright positioning, wall push-ups place significantly less pressure on the wrists compared to traditional floor push-ups. This push-up variation does not require the wrists to bear the full weight of the body. Wall push-ups also allow for a more neutral wrist position.

The wrists, comprised of 20 joints supported by a complex network of tendons, are vulnerable to injury. By practicing wall push-ups, individuals with ligamentous wrist injuries are less likely to aggravate existing injuries compared to floor push-ups.

Beginners

Wall push-ups can be a better option for beginners because they are a less intense variation of standard push-ups. 

They allow individuals to build strength gradually without feeling defeated or risking potential injury. Wall push-ups also reduce the load on the upper body, making it easier for less experienced lifters to focus on form. 

This helps beginners develop proper push-up techniques and improve their overall fitness foundation before progressing to more challenging exercises.

Who Should Not Do?

Advanced Lifters

Compared to traditional floor push-ups, wall push-ups offer insufficient resistance for their strength level. This can limit muscle growth by not challenging the muscles enough to trigger their growth mechanisms. 

Wall push-ups also involve less body weight and do not have the same loading potential as other push-up variations. An inability to use progressive overload to challenge the muscles consistently can stifle muscle growth. 

Because of this, advanced lifters should practice more demanding exercises, such as traditional push-ups, weighted push-ups, or weighted upper-body movements.

People With Serious Joint Injuries

Even the reduced load offered by wall push-ups can be too much for people with serious pre-existing joint injuries. 

While wall push-ups are gentler than traditional push-ups, the movement may aggravate existing conditions. Particularly those that affect the wrists, elbows, and shoulders. 

Individuals with significant joint problems should work with a professional to develop a safe plan to improve strength. The plan should include minimal weight-bearing exercises that minimize joint stress.

Benefits Of The Wall Push-Up

Great For Strength Training

If you’re wondering how to lose chest fat, wall push-ups may not be the answer you are looking for. However, they are an effective exercise for targeting the upper body, including the chest, shoulders, and arms. This can contribute to an overall more toned upper-body appearance. 

While less intense than floor push-ups, wall push-ups are excellent for building foundational strength. This is especially true for beginners or those with mobility issues.

Good For Perfecting Form

Wall push-ups can be useful tools for perfecting form because they allow you to focus on alignment more easily. With less resistance, it becomes easier to activate the core, chest, shoulders, and arms to maintain proper alignment.

Wall push-ups also promote correct elbow positioning to prevent issues like flaring, which can increase potential injury in full push-ups. Additionally, enhancing muscle memory using wall push-ups makes it easier to transition to floor push-ups with better technique.

Gentler On The Joints

Wall push-ups place less load on the wrists, elbows, and shoulders compared to traditional push-ups. The upright position also allows for a more neutral wrist angle, which can help reduce strain on sensitive wrists. 

Additionally, the angle of the body during wall push-ups helps reduce the amount of body weight supported by the joints. This helps protect the shoulder and elbow joints while still effectively engaging the chest, shoulders, and triceps.

Frequently Asked Questions

Are wall push-ups effective?

Compared to traditional push-up variations, wall push-ups aren’t as effective for improving muscle growth. However, they still strengthen a number of different muscle groups while having a low impact on the wrists and shoulders.

What to do after wall push-ups?

After wall push-ups, you can switch to kneeling or incline push-ups for more of a challenge. You can also incorporate other bodyweight exercises, such as squats, lunges, and sit-ups, for a full-body workout.

Can wall push-ups give you abs?

Wall push-ups work the upper and lower rectus abdominis muscles, contributing to six-pack abs. However, since they only contract isometrically (without a change in length), they aren’t as effective as sit-ups or bicycle crunches.

Does wall push-up reduce chest fat?

No exercise can spot-reduce fat from a specific part of the body. However, increasing calorie expenditure and pectoralis muscle size with push-ups can contribute to a more toned appearance.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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