Wall push-up

An easy push-up against a wall that builds chest, triceps and shoulder strength while you learn the pushing pattern.

How to do it

1. 01Stand about an arm's length from the wall and place your hands on it at shoulder height, slightly wider than your shoulders.
2. 02Brace your abs and glutes so your body forms a straight line from head to heels.
3. 03Bend your elbows to bring your chest toward the wall, keeping them about 45° from your torso.
4. 04Press through your palms to return to the start, finishing with straight but not locked arms.

Common mistakes

• Sagging or piking hips — squeeze your abs and glutes to stay in one line.
• Elbows flared straight out — tuck them to roughly 45° to protect your shoulders.
• Standing too close, so the range is tiny — step your feet back to lower deeper.

In the Push progression

1. 1Wall push-up
2. 2Knee push-up
3. 3Push-up
4. 4Diamond push-up
5. 5Archer push-up
6. 6Pseudo planche push-up