How to do the Wall Pushups
Primary: Chest.
Wall Pushups are a beginner-friendly variation of the traditional pushup that focuses on the chest, shoulders, and triceps. This exercise is performed against a wall and is less intense than standard pushups, making it ideal for those new to strength training or individuals looking to improve their upper body strength with a low-impact exercise.
Step by step
- 1
Stand facing a wall with your feet shoulder-width apart.
- 2
Place your hands on the wall at shoulder height and shoulder-width apart.
- 3
Step back slightly, so that your body is leaning toward the wall. Your body should be in a straight line from head to heels.
- 4
Begin the movement by bending your elbows and lowering your chest toward the wall.
- 5
Push back to the starting position by straightening your elbows, ensuring to keep your body in a straight line throughout the motion.
- 6
Repeat for the desired number of repetitions.
Coaching cues
- Maintain a straight body line from head to heels during the exercise.
- Keep your core engaged to prevent sagging hips or an arched back.
- Breathe in as you lower towards the wall and exhale as you push away.
Sets, reps and where it fits
Muscle
3–4 × 10–20
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–20
rest 45–60 s
Wall Pushups alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Wall Pushups work?
Primary: Chest.
How many sets and reps of Wall Pushups should I do?
For muscle: 3–4 sets of 10–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Wall Pushups?
Same movement pattern, different equipment: Incline Push-Up, Knee Push-Up, Push-Up, Decline Push-Up, Diamond Push-Up, Dip.
Is the Wall Pushups good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.