How to Do Wall Pushups: Technique and Benefits
Master the wall pushup with our guided technique. Learn how to build chest and shoulder strength with this accessible, low-impact bodyweight exercise.
How to Perform
- Stand facing a flat wall and place your palms against it at shoulder height and slightly wider than shoulder-width apart.
- Step your feet back until your body is at a slight angle and your arms are fully extended.
- Engage your core to maintain a straight line from your head to your heels.
- Slowly bend your elbows to lower your chest toward the wall while keeping your heels on the floor or slightly lifted.
- Pause for a second when your forehead or nose nearly touches the wall.
- Press through your palms to return to the starting position by straightening your arms completely.
Common Mistakes
- Arching the lower back or sagging the hips during the movement.
- Placing the hands too high on the wall, which creates neck tension.
- Flaring the elbows out to ninety degrees rather than keeping them tucked at a forty-five degree angle.
- Taking steps that are too short, which reduces the resistance and range of motion.
Muscles Worked
Primary movers
- Chest
Stabilizers
- Shoulders
- Triceps
- Core
Related Guides
- Arm Raises (T/Y/I) — Shoulders
- Arnold Press — Shoulders
- Australian pull-ups — Shoulders
Chest · Shoulders