Wall Tricep Press

The wall tricep press is a simple yet effective exercise for beginners or anyone seeking low-impact strength training. It targets your triceps while engaging your shoulders and chest for improved upper-body stability.

In this guide, we’ll walk you through performing the wall tricep press with proper form. You’ll learn tips for maximizing tricep activation, avoiding common mistakes, and progressing safely. Integrate this exercise into your routine to build strength and confidence at your own pace.

How To Do

  1. Stand facing a wall, placing your hands on it at shoulder height and shoulder-width apart. Your fingers should point upward.
  2. Step back slightly so your arms are extended, and your body forms a straight line from head to heels.
  3. Inhale as you bend your elbows, lowering your chest toward the wall.
  4. Lower yourself until your nose is near the wall, ensuring your back stays straight and your hips remain aligned.
  5. Pause briefly at the bottom, focusing on engaging your triceps.
  6. Exhale as you press through your palms, extending your arms to return to the starting position.

Tips From Expert

  • Keep your elbows close to your body as you lower toward the wall to engage the triceps effectively.
  • Avoid letting your shoulders rise up; keep them relaxed to prevent neck tension.
  • Maintain a straight line from your head to your feet, engaging your core to avoid arching your back.
  • Press away from the wall with control, focusing on using your triceps rather than your chest or shoulders.

Optimal Sets and Reps

Here's a general guide on the ideal sets and reps depending on your training goal.

Training Type Sets Reps
Strength Training 3–5 5–8
Hypertrophy 3–4 8–15
Endurance Training 2–3 15+
Power Training 3–5 3–5 (Explosive)
Optimal Sets & Reps of Wall Tricep Press

How to Put in Your Workout Split

The wall tricep press fits well in most training plans. As you progress, consider moving to more challenging tricep exercises like dips or overhead extensions.

  • Push/Pull Split — Include the wall tricep press on your push days. Pair it with other pressing movements like wall push-ups or shoulder presses. This combination enhances tricep activation and upper-body strength.
  • Upper/Lower Body Split — Incorporate the wall tricep press on upper-body days. Combine it with exercises like bicep curls and lateral raises for balanced arm development.
  • Full-Body Split — Add the wall tricep press to your full-body workouts 2–3 times per week. Pair it with compound movements like squats or lunges for a well-rounded session.
  • Circuit Training — Use the wall tricep press as part of a circuit for endurance. Combine it with light cardio or core exercises to create a dynamic, low-impact routine.

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Primary Muscle Groups

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.

Triceps Lateral Heads

The lateral head of the triceps is on the outermost part of the upper arm. It is responsible for extending the elbow, a key motion in pressing exercises.

The lateral head is most engaged during the straightening phase of the wall tricep press. Consistently targeting this muscle enhances upper arm definition and strength.

Triceps Medial Heads

The medial head of the triceps lies beneath the other two heads. It plays a significant role in stabilizing and straightening the elbow.

This muscle is active throughout the wall tricep press, especially during controlled lowering movements. Strengthening the medial head improves arm stability and endurance during pressing exercises.

Triceps Long Heads

The long head of the triceps extends from the shoulder to the elbow, contributing to arm extension and shoulder stabilization.

It is worked during the wall tricep press as you push back to the starting position. Engaging the long head improves upper arm strength and overall arm functionality.

Secondary 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.

Anterior Deltoid

Muscles located at the front of your shoulder region

Anterior Deltoid

The anterior deltoid, located at the front of the shoulder, plays a crucial role in forward arm movements. Its primary functions include shoulder flexion (lifting your arm forward and upward) and assisting in pressing motions. During the wall tricep press, the anterior deltoid stabilizes the shoulder joint while contributing to the pushing phase.

This muscle ensures proper shoulder alignment and balance throughout the exercise, reducing the risk of injury. Engaging the anterior deltoid helps maintain control, especially during the pressing motion back to the starting position.

Clavicular Head Of Pectoralis Major

The clavicular head of the pectoralis major is the upper portion of the chest muscle. This segment is responsible for lifting the arm forward and assisting in pressing movements.

During the wall tricep press, the clavicular head is engaged to stabilize the chest and shoulder while pushing. It contributes to the upward pressing motion, complementing the work of the triceps and deltoids.

Strengthening the clavicular head improves upper chest definition and supports shoulder and arm movements in daily activities. This muscle is especially active when the arms are pushed forward or upward, as in the wall tricep press.

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.

Diamond Push-Up

Overhead Triceps Stretch

Chair Tricep Dip

Close-Grip Push-Up

Crab Walk

Knee Diamond Push-Up

Side Lying Tricep Press

Tricep Dip On Bench

Forearm Push-Up

Knee Close-Grip Push-Up

Alternatives

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

Ez Bar Lying Triceps Extension

Triceps Dip

Barbell Lying Triceps Extension

Dumbbell Skull Crusher

Cable Reverse Grip Tricep Pushdown

Ring Dip

Cable Tricep Pushdown

Overhead Cable Tricep Extension

Rope Tricep Extension

Dumbbell Close-Grip Press

Who Should Do?

Beginners Starting Strength Training

The wall tricep press is ideal for beginners looking to build upper-body strength in a low-impact, controlled manner. This exercise helps develop proper form and strengthens the triceps, shoulders, and chest without placing strain on joints.

Its simplicity makes it accessible for those with little to no experience in strength training. It is an excellent starting point to build the foundations before progressing to more challenging compound tricep exercises.

Beginners can perform the wall tricep press safely, focusing on controlled movements and consistent repetitions. This ensures steady strength improvement while reducing the risk of injury or overexertion.

Home Workout Enthusiasts

The wall tricep press is perfect for individuals who prefer exercising at home without requiring additional equipment or much space. It can be performed anywhere with a wall, making it a versatile addition to tricep workouts at home.

Home workout enthusiasts can use this wall exercise to target their triceps and upper body while keeping their routine convenient. It is easy to modify by adjusting hand placement or range of motion to match fitness levels.

Incorporating the wall tricep press into a home program offers a time-efficient and effective way to strengthen the upper body.

Who Should Not Do?

Individuals With Severe Elbow Or Shoulder Pain

The wall tricep press requires repeated movements of the elbows and shoulders. This could aggravate existing pain or inflammation in these areas.

Shoulders are one of the most common injury areas for calisthenics (bodyweight exercises). Furthermore, those with a history of previous injuries are more likely to get injured again. 

Therefore, those experiencing severe joint discomfort or recovering from injuries in these joints should avoid this exercise. Performing it may worsen pain, hinder the healing process, or lead to repeated injuries.

Instead, focus on alternative exercises, such as isometric holds or physical therapy movements, to gradually rebuild joint strength. Always consult a healthcare professional before engaging in activities that could strain vulnerable joints.

People With Limited Range Of Motion

Individuals with restricted wrist, arm, or shoulder mobility may struggle to maintain proper form during the wall tricep press.

Limited range of motion can lead to compensatory movements, reducing exercise effectiveness and increasing the risk of strain. Without full extension or controlled lowering, the triceps may not engage properly.

Start by using mobility exercises and tricep stretches to improve your range of motion before attempting the wall tricep press. This will help prevent injury and enhance upper-body flexibility.

Benefits Of The Wall Tricep Press

Strengthens Triceps

The wall tricep press effectively targets the triceps, helping to build strength and endurance in the back of your arms.

This exercise focuses on elbow extension, a key function of the triceps, and is suitable for all fitness levels. Regular practice improves arm strength, benefiting other pressing and pushing movements in daily life and workouts.

As a beginner-friendly option, the wall tricep press helps lay a solid foundation for progressing to more advanced tricep exercises.

Trains Endurance

Bodyweight exercises like the wall tricep press are perfect for building upper-body endurance. Using a reduced load allows for higher repetitions compared to exercises involving significant added weight, improving muscle stamina and control.  

Consistently performing this movement with controlled repetitions trains your muscles to sustain effort and maintain strength over extended periods. Improved endurance increases your ability to complete more repetitions or training volume, helping you push further before experiencing fatigue.

Improves Joint Stability

The wall tricep press engages the muscles around your elbows and shoulders, enhancing stability and reducing the risk of injury. 

Controlled movements during this exercise strengthen stabilizing muscles and stronger muscles provide better joint support. These benefits extend to other functional activities, such as lifting and pushing, by reducing strain on the joints.

The lower intensity of the wall tricep press makes it ideal for improving joint health gently.

Frequently Asked Questions

What is the wall tricep press good for?

The wall tricep press strengthens your triceps, improves shoulder stability, and helps build the foundation for more advanced pressing movements. It is an excellent low-impact option for beginners or anyone looking to improve upper-body strength and stability without joint strain.

How many reps of the wall tricep press should I do?

The number of reps depends on your fitness level and goals. Aim to challenge yourself while maintaining proper form to maximize effectiveness. Beginners should start with fewer reps and gradually increase as strength improves.

When should I do the wall tricep press?

Incorporate the wall tricep press into upper-body or push-focused workout days. It is also great as a warm-up, cool-down, or active recovery exercise. The versatility of this movement makes it suitable for different training goals and fitness levels.

Is it okay to do the wall tricep press every day?

While you can perform light wall tricep presses daily, muscles need 48–72 hours of recovery after intense sessions to avoid overtraining. Adjust the frequency based on intensity, ensuring adequate rest and muscle recovery for long-term strength gains and joint health.

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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