Single Arm Push-up Supported Wall

Description

How to Do Single Arm Push-up Supported Wall

1. 1
   Setup

   Stand facing a sturdy wall, about arm's length away. Place one hand flat on the wall at shoulder height, slightly wider than shoulder-width.

2. 2
   Setup

   Place your non-working hand on your hip or extend it out to the side for balance. Adjust your distance from the wall to control the difficulty; further away increases the challenge.

3. 3

   Inhale as you slowly bend your working elbow, lowering your chest towards the wall while keeping your core tight and body in a straight line from head to heels.

4. 4

   Continue lowering until your chest is close to the wall or you feel a good stretch in your working pectoral muscle.

5. 5

   Exhale forcefully as you push through your palm and extend your elbow, driving your body back to the starting position with controlled power.

6. 6

   Complete your desired repetitions on one side before switching arms and repeating the process for the other side.

Tips

• Maintain a rigid plank position throughout the movement by bracing your core and squeezing your glutes to prevent sagging hips or arching your lower back.
• Keep your working elbow tucked slightly, pointing downwards at about a 45-degree angle relative to your torso, to optimize chest and triceps engagement and protect your shoulder.
• Focus on a slow, controlled descent (the lowering phase) to maximize time under tension and build strength more effectively through the full range of motion.
• Experiment with your hand placement on the wall; a slightly wider grip can emphasize the chest more, while a narrower grip will engage the triceps more.

Common Mistakes

• ×Flaring the Elbow: Avoid letting your working elbow flare out directly to the side, as this places excessive stress on the shoulder joint; instead, keep it tucked at a 45-degree angle.
• ×Sagging Hips or Arching Back: Do not let your hips drop or back arch during the movement, which indicates a lack of core engagement; maintain a straight line from head to heels by bracing your abs and glutes.
• ×Using Momentum: Do not bounce off the bottom or use momentum to push back up, as this reduces muscle activation; control the movement through the full range of motion.