Strengthen Upper Body with Wall Push Offs

Wall Push Offs

Rep Range

10-20

Hints

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.

Muscle Focus

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