Target Chest and Shoulders with Wall Push Up

Wall Push Up

Rep Range

10-20

Hints

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.

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