VIDEO DEMO
Wall push-up
Regression of Push-ups
REGRESSION · HOW TO DO IT
Wall push-up
These steps are written specifically for the Wall push-up. Follow them in order and stop before you lose the position.
- 01Set up your version
Place both hands on a wall just outside shoulder width and walk the feet back until the body forms one straight line.
- 02Move the pattern
Bend the elbows and bring the chest toward the wall while the shoulder blades move naturally.
- 03Finish with control
Press the wall away and finish tall without letting the hips sag or the shoulders shrug.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
CHEST & TRICEPS / 46
Wall push-up
Sets: 3–5 · Reps: 5–12
Wall push-up is a regression of Push-ups. Use the written card above for its exact setup and execution.
Long range: Long range means the target muscle is challenged as it reaches a longer position.
WHY IT EARNS A SPOT
Own the position,
then earn the load.
The hands press the floor away while the chest and triceps move the body as one unit; changing the incline, depth, or load scales the same pattern.