Wall Push Up
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 Up
Stand facing a wall, slightly more than arm's length away. Place your hands flat against the wall, slightly wider than shoulder-width apart. Lean into the wall, bending your elbows and bringing your face and chest closer to it. Push back to the starting position using your chest and arms.
Common mistakes
Positioning the hands too high or too low on the wall, which can strain the shoulders or wrists. Not maintaining a straight line from head to heels. Bending at the hips or arching the lower back.
Breathing
Inhale as you lean into the wall. Exhale as you push yourself back to the starting position.
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
