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Wall Push Ups

The easiest push up there is. If a knee push up is still too hard, this is where you start - and there is nothing wrong with starting here.

Level Beginner
Equipment A wall
Sets and reps 3 sets x 15-20
Works on Chest, shoulders

How to do it

  1. Stand an arm length from a wall and place your palms on it at chest height.
  2. Keep your body in one straight line from head to heels.
  3. Bend your elbows and bring your chest towards the wall.
  4. Push back until your arms are straight again.

Common mistakes

  • × Standing too close - step back until your arms are almost straight at the start.
  • × Bending at the hips instead of moving the whole body.
  • × Letting the elbows flare straight out sideways - keep them at about 45 degrees.
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One thing that matters

The further your feet are from the wall, the harder it gets. Move back a few cm every week.

How much

Sets and reps for Wall Push Ups

Where you are Aim for
Just starting 3 sets x 10
The standard 3 sets x 15-20
Once it is easy 3 sets x 25, then move to incline
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Breathing

In as you lean in, out as you push away. Easy enough that you can practise getting the rhythm right here.

Too hard, or too easy?

Where this sits

You are here Wall Push Ups 3 sets x 15-20

Beginner · A wall

Harder → Incline Push Ups 3 sets x 10-15

Move up when wall push ups stops being a challenge.
Questions

Wall Push Ups, answered

Are wall push-ups worth doing?

For somebody who cannot do a knee push-up yet, they are the only honest starting point. Two weeks of wall push-ups gets most people to knee push-ups. Starting where you actually are is the method, not a compromise.

How do I make wall push-ups harder?

Step your feet further back. The further you lean, the more of your weight is on your arms. When your feet are far enough back that it burns at 20 reps, move to a table or a chair.

Do wall push-ups build muscle?

For a complete beginner, yes - anything that is genuinely hard for you builds muscle. For somebody who can already do full push-ups, no. That is exactly why the ladder exists.

One exercise is never the whole story

Which day to do Wall Push Ups, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.

Build My Free Plan
Chest

You can also try

💪 Intermediate

Push Ups

Chest, shoulders, triceps

One exercise that works chest, shoulders, triceps and core all at once. The backbone of any home workout.

3 sets x 8-20 →
💪 Beginner

Knee Push Ups

Chest, triceps

Start here if a full push up is not happening yet. Same exercise, simply less bodyweight to move.

3 sets x 8-12 →
💪 Advanced

Diamond Push Ups

Triceps, inner chest

Bringing your hands together shifts the load onto your triceps. Considerably harder than a normal push up.

3 sets x 8-15 →
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This is general information, not medical advice

Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.

Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.

More about where these numbers come from is on the about page.