Wall Push Ups

Muscles worked by the Wall Push Ups

Primary

ChestPectoralis Major

Secondary

Front DeltsAnterior DeltoidTricepsTriceps Brachii

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Wall Push Ups

1. Stand facing a wall and place your palms on it at shoulder height.
2. Step your feet back until your arms are fully extended.
3. Bend your elbows to bring your chest toward the wall.
4. Keep your body in a straight line throughout.
5. Press back to the starting position.
6. Repeat for the desired number of reps.

Form tips

• Avoid flaring your elbows straight out to the sides.
• Step your feet farther from the wall to increase the difficulty.
• Keep your core engaged so your hips do not sag.

At a glance

Wall Push Ups in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Archer Push Ups
• Clap Push-Ups
• Close Grip Push Ups
• Decline Push-Up
• Deficit Push Ups
• Diamond Push Ups
• Handstand Push Ups
• Incline Push-Up

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "wall-push-ups",
  "name_en": "Wall Push Ups",
  "name_de": "Wand-Push-Ups",
  "name_es": "Push-Ups en Pared",
  "description_en": "A beginner-friendly push-up performed standing against a wall, reducing load on the chest and arms.",
  "description_de": "Eine einsteigerfreundliche Liegestütz-Variante an der Wand, die Brust, Schultern und Trizeps mit geringem Widerstand trainiert.",
  "description_es": "Una flexión de pie contra la pared apta para principiantes, que trabaja el pecho con carga reducida.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe"
  ],
  "variation_group": "push-up",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Stand facing a wall and place your palms on it at shoulder height.",
    "Step your feet back until your arms are fully extended.",
    "Bend your elbows to bring your chest toward the wall.",
    "Keep your body in a straight line throughout.",
    "Press back to the starting position.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Stehe vor einer Wand und lege die Handflächen auf Schulterhöhe an.",
    "Gehe mit den Füßen zurück, bis die Arme vollständig gestreckt sind.",
    "Beuge die Ellbogen, um die Brust zur Wand zu bringen.",
    "Halte den Körper in einer geraden Linie.",
    "Drücke zurück zur Startposition.",
    "Wiederhole für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Párate frente a una pared y coloca las palmas sobre ella a la altura de los hombros.",
    "Retrocede con los pies hasta que los brazos estén completamente extendidos.",
    "Flexiona los codos para acercar el pecho a la pared.",
    "Mantén el cuerpo en línea recta durante todo el movimiento.",
    "Empuja de vuelta a la posición inicial.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Avoid flaring your elbows straight out to the sides.",
    "Step your feet farther from the wall to increase the difficulty.",
    "Keep your core engaged so your hips do not sag."
  ],
  "tips_de": [
    "Spanne Bauch und Gesäß an, damit die Hüfte nicht durchhängt.",
    "Lass die Ellenbogen leicht nach hinten zeigen statt weit nach außen.",
    "Vergrößere den Abstand zur Wand, wenn du mehr Widerstand möchtest."
  ],
  "tips_es": [
    "Apoya las palmas a la altura de los hombros.",
    "Mantén el cuerpo en línea recta de la cabeza a los pies.",
    "Acerca el pecho a la pared flexionando los codos."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/wall-push-ups-start.webp",
      "peak": "images/flat/wall-push-ups-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "wall-push-ups");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.