Wall Push-Up
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The easiest horizontal press — standing and pushing off a wall — used as the entry point of the push-up progression and for rehab/deconditioned trainees.
Detail
Stand facing a wall, arms extended at shoulder height, hands flat and slightly wider than the shoulders. Keeping the body in a straight line from head to heels, bend the elbows to bring the chest toward the wall, then press back to full extension. Because the torso is nearly vertical, only a small fraction of bodyweight loads the arms, making this the lowest-intensity push-up.
Load is increased by stepping the feet farther back (more horizontal) — the seamless lead-in to the incline-push-up. Works the pectoralis-major, triceps, and anterior-deltoid while teaching the rigid, braced plank position fundamental to all push-ups.
Key facts
- Lowest-load push-up variation; torso near-vertical.
- Increase difficulty by stepping the feet back (toward horizontal).
- Keep a straight line head-to-heels; brace the core.
- First step of push-up-progression.
Connections
- push-up-progression — step 1.
- incline-push-up — the next step.
- pectoralis-major — prime mover.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.