Push-up (wall) (version 2)
- Músculo objetivo
- Pectoralis Major Sternal Head
- Músculos sinergistas
- Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
- Equipamiento
- Body weight
- Parte del cuerpo
- Chest
- Tipo
- Strength
Push-up (wall) (version 2) is a standing bodyweight press that targets the sternal head of the pectoralis major, with the anterior deltoid, upper (clavicular) chest, and triceps brachii assisting. Pressing against a wall rather than the floor loads the chest with only part of your bodyweight, and you set the difficulty by how far back you place your feet. It suits beginners, lifters returning from injury, and warm-ups before heavier pressing.
Cómo hacer el Push-up (wall) (version 2)
- 1Stand facing a wall, feet hip-width apart and flat on the floor.
- 2Place both hands on the wall at shoulder height, slightly wider than shoulder-width, fingers pointing up and palms flat.
- 3Walk your feet back until your arms are straight and your body forms one diagonal line from head to heels; the further back your feet, the harder the rep.
- 4Brace your core and squeeze your glutes to lock in that line, and set your shoulder blades down and slightly back.
- 5Inhale and bend your elbows, keeping them tracking back at roughly 45 degrees from your torso, and lower your chest toward the wall over 2–3 seconds.
- 6Continue until your nose or chin is a few centimetres from the wall, without letting your hips sag or pike.
- 7Exhale and press through your whole palm until your arms are straight and your body is back at the starting angle.
- 8Pause briefly at the top with your elbows soft rather than locked, then start the next rep.
Consejos de técnica
- Move as one rigid unit — head, hips, and heels travel toward the wall together, so squeeze your glutes and brace as if you were holding a plank.
- Spread your fingers and press through the full width of your palm rather than the heel of the hand; this eases wrist strain and spreads the load across the chest.
- Keep your shoulder blades pulled down and slightly together for a stable pressing base instead of letting your shoulders shrug up toward your ears.
- Adjust the load in small steps: shift your feet back 5–10 cm to make it harder, closer to make it easier. A few centimetres changes the difficulty noticeably.
- Own the lowering phase. Falling into the wall lets your joints absorb the rep instead of your chest, and the controlled eccentric is where most of the strength gain comes from.
Errores comunes
- Letting the hips pike up or sag toward the wall — breaking the straight line shifts work off the chest and loads the lower back instead.
- Flaring the elbows straight out to 90 degrees from the torso — this puts the shoulder in an impinged position and pushes the work onto the joint rather than the pecs.
- Cutting the range of motion short — stopping with the chest well away from the wall keeps the pecs in their easiest range, so the muscle gets little stimulus.
- Craning the neck forward to touch the wall first — this fakes depth and strains the cervical spine; keep your neck neutral and let your chest lead.
- Placing the hands above shoulder height — the higher the hands, the more the front delts take over and the more the shoulder joint is loaded at end range.
Preguntas frecuentes
What muscles does Push-up (wall) (version 2) work?
It primarily targets the sternal head of the pectoralis major. The anterior deltoid, the clavicular (upper) head of the pectoralis major, and the triceps brachii assist, while your core works to hold the body in a straight line.
How far from the wall should my feet be?
Start with your feet far enough back that your arms are straight when your palms are on the wall — roughly arm's length. That is the easiest setting. Moving your feet further back increases the share of bodyweight your chest has to press, so use foot distance as your difficulty dial.
Is the wall push-up effective for building chest strength?
Yes, for beginners and for anyone rebuilding pressing strength after a layoff or injury, because the chest still works through a full range under control. Stronger lifters will outgrow it quickly and should progress to an incline push-up on a bench or box, then to the floor.
How many sets and reps should I do?
Three sets of 8–15 controlled reps is a sensible default. Once you can do 15 clean reps with your feet well back, make the exercise harder rather than just adding reps — step further from the wall or move to a lower surface.
Can I do wall push-ups every day?
The load is low enough that most people tolerate daily practice, which makes it useful as a warm-up or technique drill. Still take at least one rest day a week so the chest and triceps recover, and back off if your shoulders or wrists feel sore.
