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How To Do The Wall Push Up Exercise

The wall push up is a great alternative to the traditional floor push up. For some, the traditional floor push may be too difficult to perform so the wall push up is a great option. The wall push up uses the same muscle groups that are required for the traditional floor push up and the benefits for those muscle groups are the same.

The wall push up will help to develop and strengthen and tone the chest, shoulders and triceps (back of your upper arms). I enjoy performing the wall push-ups as one of my finishing exercises for my upper arms. It’s a great triceps (back of the upper arms) builder! 

How to do the wall push up exercise - Starting position

How to do the wall push up exercise - Push up position

Position for the wall push up exercise

Stand about 3 to 4 feet away from a wall. Lean forward and place your hands on the wall with your arms fully extended. Your hands should be at shoulder width apart. Move your shoulders back and down while puffing out your chest. This will help position your shoulder girdle correctly.   

How to perform the wall push up exercise

Slowly bend your arms until your face is a few inches from the wall. Pause for a second or two and using your triceps (back of your upper arms) and chest, press your body back into the starting position. Fully extend your arms and contract the back of your arms (triceps). Repeat as needed.  


Breathe in as you bend your elbows and lower your body towards the wall and breathe out as you press your body back up into starting position.  

Important points for the push up exercise

·         Keep your shoulders back and down. It’s important to slightly arch your lower back and to puff your chest out at the start of the movement. This will help keep your shoulders in proper position and to get the most out of the exercise.

·         If you find you are having difficulty performing the wall push up exercise, try moving your feet closer to the wall.

·         Slowly lower your body to the wall and remember to pause at the bottom portion of the movement for a few seconds.

Video for the wall push up exercise

Related Exercises:

The Wall Sit Exercise

The Knee Push Up Exercise

The Bodyweight Squat Exercise

Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.

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