Exercise guide · Beginner · Compound

Push-Up (Wall): How to Do It & Muscles Worked

The wall push-up is a beginner-friendly variation of the traditional push-up, performed standing and pressing against a wall. It primarily targets the pectorals, with secondary emphasis on the triceps and deltoids.

Primary muscles
Chest
Secondary muscles
Shoulders , Triceps
Equipment
Body Weight
Level · type
Beginner · Compound
Demonstration of the push-up (wall)
Front view: muscles worked by the push-up (wall). Primary: chest. Secondary: shoulders and triceps.
Back view: muscles worked by the push-up (wall). Primary: chest. Secondary: shoulders and triceps.
Primary Secondary

How to do the push-up (wall)

  1. Step 1: Stand facing a wall, about arm's length away.
  2. Step 2: Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
  3. Step 3: Step back a few feet, keeping your body straight and your feet hip-width apart.
  4. Step 4: Bend your elbows and lower your chest towards the wall, keeping your body in a straight line.
  5. Step 5: Push back up to the starting position, straightening your arms.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the push-up (wall) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Push-Up (Wall) alternatives

More exercises that train the chest as their main target:

More chest exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.