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horizontal push
Wall Push-Up
Search GoogleThe wall push-up is the first pressing step in the shoulder-smart progression. A nearly upright body position reduces load while the elbows stay below shoulder height and the movement remains completely pain-free.
- Primary
- chest, triceps
- Secondary
- shoulders, core
- Equipment
- bodyweight, wall
- Mechanic
- compound
Setup
- — Face a sturdy wall and place the hands slightly wider than shoulder width at mid-chest height.
- — Walk the feet back only far enough to create a light challenge.
- — Brace the trunk and keep a straight line from the head through the heels.
Execution
- — Bend the elbows about 30 to 45 degrees from the torso and bring the chest toward the wall.
- — Stop before any shoulder discomfort, shrugging, or forward head movement appears.
- — Press the wall away and finish with long arms without forcefully locking the elbows.
Breathing & coaching
- — Inhale while approaching the wall.
- — Exhale while pressing away.
- — Move the whole body as one unit.
- — A more upright stance is the correct choice whenever the shoulder feels uncertain.
Progressions
- — Move the feet slightly farther from the wall before progressing to an incline push-up.
Regressions
- — Stand closer to the wall or reduce the lowering range.