Wall Push Offs
This chest exercise mainly works your middle chest, with help from your upper chest, lower chest and shoulders. Watch the demo video, then follow the tips below.
Rep Range
10-20
How to do Wall Push Offs
Stand facing a wall at arm's length. Place your hands on the wall at shoulder height. Lean into the wall, engaging your chest, shoulder and tricep muscles, then push off the wall with force. Softly return your hands to the wall without stepping back, maintaining a continuous motion for repetitions.
Common mistakes
Using excessive force or jerky movements. Not maintaining control during the return motion.
Breathing
Exhale as you push off the wall; inhale as you softly return your hands. Keep a steady breathing rhythm.
Muscles worked
Primary Muscles
Middle Chest
Secondary Muscles
Upper Chest, Lower Chest, Shoulders, Triceps, Serratus Anterior
Tertiary Muscles
Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae
