Instructions

1

Stand facing a wall or solid surface at arm's length distance, feet shoulder-width apart, knees slightly bent, core engaged, and spine neutral

2

Place both palms flat on the wall at shoulder height and shoulder-width apart, with fingers pointing upward and elbows slightly bent

3

Lower your body toward the wall by bending your elbows, allowing them to track outward at approximately 45 degrees from your torso, maintaining a straight line from head to heels

4

Push through your palms to extend your elbows and drive your body away from the wall, returning to the starting position while squeezing your chest muscles

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Triceps, Serratus Anterior

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

The Push-up wall is an incredibly effective Strength movement designed to fully engage the Pectoralis Major. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Chest development.

Benefits

Improves overall Chest stability and proprioception during heavy loads.
Allows for a natural movement path that closely mimics functional daily activities.
Significantly enhances the structural integrity and power of the Pectoralis Major.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps, Serratus Anterior to maintain control of the Body weight.

Exercise Variations

Dumbbell Push-up wall
Cable Push-up wall
Banded Push-up wall

Beginner Tips

If you are new to the Push-up wall, focus on mastering the movement pattern with zero weight before adding Body weight.

Push-up wall