Push-up (wall)
Expert Advice
Focus on a full range of motion to engage the chest muscles effectively without straining your joints.
How-to-do Steps
- Stand facing a wall at arm's length and place your hands on the wall at shoulder height.
- Lean towards the wall, bending your elbows until your nose nearly touches the wall.
- Push back to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Track Push-up (wall) in FitAI
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Muscles Worked
Push-up (wall) primarily targets the Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest60%
Secondary
Shoulders20%
Triceps20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Push-up (wall) work?
Push-up (wall) primarily targets the Chest. Secondary muscles involved include Shoulders, Triceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Push-up (wall)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Push-up (wall) suitable for beginners?
Yes, Push-up (wall) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
