How to do the Wall Push-Up
Step by step
- Stand facing a wall and place your hands on it slightly wider than your shoulders.
- Step your feet back so your body leans toward the wall in one straight line.
- Keep your ribs down and your body stiff from head to heels.
- Bend your elbows to bring your chest toward the wall.
- Push through your hands to press back to the start, staying in one long line.
The thing people get wrong
Keep your whole body rigid and moving as one line - do not let your hips sag or lead with your head. Step farther back to make it harder.
Coaching cue
Place your hands level with your chest, not up by your shoulders or face.
Make it easier or harder
- Easier: Stand closer to the wall so you lean less.
- Harder: Move to a countertop or sturdy table so your body is on a steeper angle.
Muscles worked
- Primary: Chest, Triceps
- Secondary: Front delts, Core
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.