Wall Push-Up

oec:wall-push-up

An entry-level push-up regression performed standing against a wall to train horizontal pushing mechanics under reduced load.

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Also called: Wall Pushup, Wall Press-Up

How to do it

Stand facing a flat, sturdy wall about arm's length away with your feet hip-width apart.
Place your palms flat against the wall roughly at shoulder height and shoulder-width apart.
Step your feet back slightly so your body forms a straight line from your heels to the crown of your head, engaging your core and glutes.

Inhale as you bend your elbows and lower your chest toward the wall under control.
Keep your elbows tracking at roughly a 45-degree angle to your torso, maintaining a rigid plank position.
Lower until your nose or chest gently approaches the wall without resting on it.
Exhale and press firmly through your palms to extend your elbows and return to the starting position.

Inhale as you lower toward the wall, and exhale as you push back to the start.

Sagging at the hips or arching the lower back.: Squeeze your glutes and brace your abdominals to keep a straight line from head to heels.
Flaring elbows out to 90 degrees.: Tuck your elbows to an arrow shape, about 45 degrees from your ribs.
Reaching forward with the head or chin to reach the wall early.: Keep your neck in neutral alignment and move your entire torso as a single unit.

Ensure your footwear provides adequate grip on the floor to prevent your feet from slipping backward.

This record: CC-BY-SA-4.0.