Wall Push-Up
Push-ups against a wall. The easiest variation for total beginners and rehab. It works mainly the chest and front deltoid, with help from the triceps and abs.
In Flawless, Gold, the third of eight ranks, starts at 10 reps in one set for men aged 23–39 and 8 for women.
How to do Wall Push-Up
- Stand about an arm's length from a wall and place the hands on it slightly wider than the shoulders at chest height.
- Lean in by bending the elbows until the chest almost touches the wall, keeping the body in one straight line.
- Push back to straight arms while exhaling.
- Step the feet further from the wall to make it harder; it's the gentlest version of the push-up and the right place to start.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Chest | Pectoralis major |
| Primary | Front deltoid | Deltoideus anterior |
| Secondary | Triceps | Triceps brachii |
| Secondary | Abs | Rectus abdominis |
Muscle data from StrengthLog.
Why do it
- Chest and triceps without any equipment
- Shoulder blades move freely, unlike on a bench
- Core stays braced for the whole set
Rep standards for Wall Push-Up
| Rank | Men | Women |
|---|---|---|
| Bronze | start | start |
| Silver | 5 | 4 |
| Gold | 10 | 8 |
| Platinum | 15 | 12 |
| Diamond | 20 | 16 |
| Obsidian | 25 | 20 |
| Painite | 30 | 24 |
| Antimatter | 50 | 40 |
Numbers are reps in one set, for ages 23–39.
Flawless ranks Wall Push-Up by the most reps you managed in one set; the rank updates after every workout. Women’s limits are 20 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.
Similar exercises
Questions
What muscles does Wall Push-Up work?
It works mainly the chest and front deltoid, with help from the triceps and abs.
How do you do Wall Push-Up?
Stand about an arm's length from a wall and place the hands on it slightly wider than the shoulders at chest height. Lean in by bending the elbows until the chest almost touches the wall, keeping the body in one straight line. Push back to straight arms while exhaling. Step the feet further from the wall to make it harder; it's the gentlest version of the push-up and the right place to start.
How many reps of Wall Push-Up is good?
In Flawless, Gold starts at 10 reps in one set for men aged 23–39 and 8 for women, Diamond at 20 and 16.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.