Wall Push-Up
The easiest push-up progression, performed standing with your hands against a wall.
Equipment: bodyweight
How to do it
- 1Stand facing a wall, arm's length away, and place your hands on the wall slightly wider than shoulder-width at chest height.
- 2Keeping your body straight from head to heels, bend your elbows to bring your chest toward the wall.
- 3Push back until your arms are extended, without locking out your elbows hard.
Common mistakes
- Standing too close to the wall, which shortens the range of motion and reduces the benefit.
- Letting the hips bend instead of keeping the body in one straight line during the movement.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Wall Push-Up safe for beginners?
Generally, yes. The Wall Push-Up is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Wall Push-Up work?
The primary mover is your chest. As a push movement, it also involves your shoulders and triceps.
How do I make the Wall Push-Up harder as I get stronger?
Add reps until you reach the top of a challenging range, and slow down the lowering portion to make each rep harder. Once you can do well beyond 15-20 good reps, a harder variation or added load (a weighted vest, a loaded backpack, or a dumbbell) will keep progress going better than piling on more reps.
Related exercises
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