Bodyweight Training

Wall Push-Up exercise

The wall push-up is a beginner-friendly variation of the traditional push-up that strengthens the chest, shoulders, and triceps while reducing strain on the wrists and lower back. It’s ideal for those new to strength training or looking for a low-impact upper-body exercise.

Wall Push-Up exercise demonstration

How to perform Wall Push-Up

  1. Stand facing a wall about arm’s length away with your feet hip-width apart.
  2. Place your palms flat on the wall at shoulder height and slightly wider than shoulder-width apart.
  3. Step back slightly so your body forms a straight line from head to heels.
  4. Bend your elbows and lean your chest toward the wall, keeping your core tight and back straight.
  5. Pause briefly when your face is close to the wall, then push through your palms to return to the starting position.
  6. Repeat for the desired number of repetitions with controlled movement.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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