Wall Push Up

How to do the Wall Push Up

This exercise is great for people who are not able to do a regular push up. To begin, start standing up and then lean against a wall with your hands out. Now with your hands at shoulder length apart press your body back to the starting position. To make it harder on yourself find something that is lower. (ie. a desk, then a bench, then finally the ground)

Spotter Information:
Can be used for motivation

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Chest
  • Triceps
  • Anterior Deltiods. Pectoralis Major
  • Arms
  • Shoulder
  • Shoulders

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
11.7 lbs15.3 14.8 lbs

What is a good starting weight?

Based on an average weight lifted of 11.7 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 6 lbs and aim for 12-15 reps.


Workouts Plans with Wall Push Up

Purpose Type Level
Sport Specific Intermediate
Sport Specific Intermediate
Muscular Definition Beginner
Muscular Definition Beginner
Muscular Definition Beginner
Sport Specific Beginner
Sport Specific Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.