Reps Only exercise

Wall Push-up form, muscles worked, and workout tracking

The wall push-up is the most accessible push-up regression, performed standing with the hands pressed against a wall, lightly loading the pectoralis major, triceps, and front deltoids. It is used by beginners, older adults, and people rehabbing shoulder or wrist issues to groove pressing mechanics and build baseline strength before progressing to incline and floor push-ups.

Wall Push-up illustration

How to do Wall Push-up

  1. 1Stand an arm's length from a wall and place your palms on it at shoulder height, slightly wider than shoulder width.
  2. 2Step back until your body forms a straight, slightly leaning line and brace your core.
  3. 3Inhale as you bend your elbows and lower your chest toward the wall, keeping your heels grounded.
  4. 4Exhale as you press back to straight arms without letting your hips sag toward the wall.
  5. 5Avoid shrugging your shoulders toward your ears; step your feet further from the wall over time to increase the challenge.

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Track Wall Push-up in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.