Wide Push-up (wall)
Expert Advice
Keep your body in a straight line from head to heels and engage your core to prevent your hips from sagging.
How-to-do Steps
- Stand facing a wall, feet shoulder-width apart.
- Place your hands on the wall wider than shoulder-width.
- Bend your elbows to lower your chest towards the wall.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Track Wide Push-up (wall) in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Wide 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 Wide Push-up (wall) work?
Wide 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 Wide 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 Wide Push-up (wall) suitable for beginners?
Yes, Wide 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.
