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Technique

  1. Lean forward with straight arms against a wall.
  2. Bend your arms until your face touches the wall, then push back up to straighten your arms.

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Form tips

  • Keep your elbows close to the body (this is a better position for your shoulders); do not let them turn outward.
  • Keep your body straight: engage your Abs, do not bend at the hips, and do not let your lower back arch.

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Triceps
  • Serratus anterior

Secondary

  • Biceps
  • Forearms
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Serratus anterior

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Equipment

Free Wall
Free Wall

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Appears in

Calisthenics skills
Joint movements
Elbowextension
Shoulderprotractionflexion forward
trains stretches

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Progressions

e05j

Incline pushup

Beginner
e064

Knee pushup

Beginner
e0tq

Wall fingertip pushup

Beginner
e0dc

Feet on wall pushup

Advanced
e0zz

Wall rocking pushup

Novice
e0ln

Reverse low foot on hand pushup

Intermediate
e0lj

Low foot on hand pushup

Intermediate
e0yt

Wall triceps pushup

Beginner
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.