Wall Push Up
Trains the chest, with help from the triceps and front delts. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app counts your sets, times your rest and remembers every rep.
Technique
How to do the Wall Push Up
- Stand facing a wall, about an arm's length away, and place your hands flat on it at shoulder height, slightly wider than shoulder-width apart.
- Keep your body in a straight line from your head to your heels and your core braced.
- Bend your elbows to lower your chest towards the wall, keeping them at about 45 degrees to your body.
- Push through your hands to straighten your arms and return to the start. Repeat for the desired number of repetitions.
Form cues
Getting it right
- The further your feet are from the wall, the harder it gets; move them back as you get stronger.
- Keep your hips in line with your body, never sagging or piking.
- When 3 sets of 8 come easily, move on to incline push ups.
Muscles worked
What Wall Push Up trains
In the programs
None of our programs use the Wall Push Up
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a chest exercise that is, there are 24 on the Chest page.
Substitutes
Swap Wall Push Up for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Wall Push Up for you
Durata times your rest and puts last session's reps in front of you, so you always know the number to beat. That works on any of our 50 free programs, or on a session you put together yourself.