Push up (wall)

Strengthen your chest, shoulders, and triceps with the wall push-up. This beginner-friendly exercise builds upper body strength and stability effectively.

BeginnerUpper Arms Body weight

Movement: Compound
Force: Push
Per set: 30s
Rest: 1 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Push up (wall)

Compound

Side Push up

Upper Arms · Body weight

Intermediate

Description

A beginner-friendly exercise that targets the chest, shoulders, and triceps by pushing away from a wall while keeping the body straight.

Save Push up (wall) to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Push up (wall)

01
Setup
Stand facing a wall, about arm's length away, with your feet hip-width apart.
02
Setup
Place your hands on the wall slightly wider than shoulder-width, at chest height, with your fingers pointing upwards.
03
Keeping your body in a straight line from head to heels, bend your elbows and slowly lean your chest towards the wall, inhaling as you descend.
04
Push through your palms to extend your arms, returning to the starting position while keeping your core engaged and exhaling as you push away.

Tips

Control your movement throughout the entire range of motion, both on the way down and on the way up, to maximize muscle engagement.
Adjust your distance from the wall: moving your feet further back increases the difficulty, while moving closer makes it easier.
Focus on squeezing your chest muscles as you push away from the wall to enhance activation.
Maintain a neutral spine by keeping your gaze slightly forward and avoiding letting your head drop or hyperextending your neck.

Common mistakes

Sagging hips or arching the lower back: Engage your core muscles by pulling your navel towards your spine to keep your body in a rigid, straight line.
Flaring elbows out wide: Keep your elbows tucked closer to your body (around a 45-degree angle) to protect your shoulder joints and better target the triceps and chest.
Not going deep enough: Lower your chest until your nose or forehead is close to the wall to achieve a full range of motion and muscle activation.

In the Ellim app, Push up (wall) unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train push up (wall)?

Get Ellim — Free

Questions

Is Push up (wall) good for beginners?

Push up (wall) is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Push up (wall)?

You need Body weight to perform Push up (wall). If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Push up (wall)?

Control your movement throughout the entire range of motion, both on the way down and on the way up, to maximize muscle engagement. Adjust your distance from the wall: moving your feet further back increases the difficulty, while moving closer makes it easier. Focus on squeezing your chest muscles as you push away from the wall to enhance activation. Maintain a neutral spine by keeping your gaze slightly forward and avoiding letting your head drop or hyperextending your neck.

What are common mistakes when doing Push up (wall)?

Sagging hips or arching the lower back: Engage your core muscles by pulling your navel towards your spine to keep your body in a rigid, straight line. Flaring elbows out wide: Keep your elbows tucked closer to your body (around a 45-degree angle) to protect your shoulder joints and better target the triceps and chest. Not going deep enough: Lower your chest until your nose or forehead is close to the wall to achieve a full range of motion and muscle activation.