How to Perform
- Stand facing a wall at arm's length, feet shoulder-width apart
- Place your palms flat against the wall at shoulder height and slightly wider than shoulder-width
- Keeping your body in a straight line, lean forward by bending your elbows
- Lower your chest toward the wall in a slow, controlled motion
- Push yourself back to the starting position by extending your arms
- Repeat for the desired number of repetitions
Form Cues
Do:
- Keep your body rigid and straight from head to heels
- Control the tempo on both the lowering and pushing phases
- Keep your elbows at roughly 45 degrees from your body
- Breathe in as you lower toward the wall, out as you push away
Don't:
- Let your hips sag forward or stick out behind you
- Flare your elbows straight out to the sides
- Rise onto your toes during the movement
- Rush through the repetitions
Progressions
Once you can comfortably perform 3 sets of 15-20 wall push-ups with good form, progress to incline push-ups using a bench, table, or sturdy elevated surface. The lower the surface, the more challenging the exercise becomes.
Common Mistakes
- Standing too close to the wall: Position yourself far enough away so that you have a full range of motion at the bottom
- Losing core engagement: Think of this as a standing plank with arm movement, and keep your abs tight throughout
- Moving only from the arms: Your entire body should move as one unit, pivoting from the feet