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Wall Push-Up

Draftstrength90%beginner⬤ moderate evidence

View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start: Standing arm's length from a wall, body straight as a plank from crown to heel, hands flat on the wall at about chest height and shoulder-width apart, elbows extended
End: Chest brought toward the wall as elbows bend, then pressed back to full elbow extension with scapulae protracted (upper back driven toward the ceiling/away from the wall)
Range of Motion: Elbow flexion/extension through available range with concurrent scapular protraction and shoulder flexion; body held rigid, no hip or trunk motion

How to Perform

Standing push-up against a wall. Combines shoulder flexion/adduction with elbow extension and scapular protraction. Low-load entry point for pushing exercises.

Watch on YouTube↗

Opens a YouTube search for “Wall Push-Up”

Starting position: standing

Coaching Cues

1
Wide shoulder blades — serratus wraps the ribs
(verbal)
2
Push the wall away from the chest
(verbal)
3
Drive the upper back toward the ceiling at the top
(verbal)
4
Body stays straight as a plank from crown to heel
(visual)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×10-15 reps; add 'plus' at top for serratus activation

EMG Activation Data

Serratus anterior 27.55% RVC in wall variation; 77.09% in standard push-up plus [Park 2014]

Muscles Involved (10)

Primary Movers

Pectoralis Major

Secondary Movers

Anterior Deltoid

Triceps Brachii

Stabilizers

Serratus Anterior— 27.55% RVC with plus component — essential at end-range protraction [Park 2014]

Transversus Abdominis— Core stabilizer — minimal activation (10-20% MVIC) in wall variation [Marcolin 2015]

Lengthened / Stretched

Rhomboid Major— AUDIT: End-range scapular protraction lengthens the retractor rhomboid major.

Middle Trapezius— AUDIT: Scapular protraction lengthens the retractor middle trapezius.

Biceps Brachii— AUDIT: Elbow extension in the push-up lengthens the elbow flexor biceps brachii.

Brachialis— AUDIT: Elbow extension lengthens the elbow flexor brachialis.

Brachioradialis— AUDIT: Elbow extension lengthens the elbow flexor brachioradialis.

Easier Variations ↓

Wall Lean

Just lean into the wall with arms extended. Isometric hold without the push-up motion.

Harder Variations ↑

Incline Push-Up

Use a counter or bench instead of a wall. Increases the percentage of body weight.

Floor Push-Up

Standard push-up on the floor.

Progress to push-up-plus

AUDIT: Advancing from the wall to the floor increases load; wall-push-up's named 'Floor Push-Up' progression corresponds to the floor push-up-plus node. Distinct roster nodes, valid reciprocal progression.

Target Movements (4)

Shoulder AdductionGlenohumeral Joint

Shoulder FlexionGlenohumeral Joint

Elbow ExtensionHumeroulnar Joint

Scapular ProtractionScapulothoracic Articulation

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Pushing (Doors, Carts)essential Pushing Up from Chair Floor Transfers (Sit-to-Floor-to-Stand)

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Subacromial Shoulder Painrehab Shoulder Injury Preventionprevention

Evidence Sources (7)

📄
Therapeutic Exercise: Foundations and Techniques— Kisner C, Colby LA, Borstad J
Therapeutic exercise foundations for Wall Push-Up
📄
ACSM's Guidelines for Exercise Testing and Prescription— American College of Sports Medicine
ACSM exercise prescription guidelines for Wall Push-Up
📄
Examining Upper Extremity Muscle Demand During Selected Push-Up Variants— Ho AJ, Cudlip AC, Ribeiro DC, Dickerson CR
Examining Upper Extremity Muscle Demand During Selected Push-Up Variants — evidence for Wall Push-Up
📄
Comparison of Pectoralis Major and Serratus Anterior Muscle Activities During Different Push-Up Plus Exercises— Park KM, Cynn HS, Kwon OY, et al.
Comparison of Pectoralis Major and Serratus Anterior Muscle Activities During Different Push-Up Plus Exercises — evidence for Wall Push-Up
📄
Selective Activation of Shoulder, Trunk, and Arm Muscles: A Comparative Analysis of Different Push-Up Variants— Marcolin G, Petrone N, Moro T, et al.
Selective Activation of Shoulder, Trunk, and Arm Muscles: A Comparative Analysis of Different Push-Up Variants — evidence for Wall Push-Up
📄
Comparison of Muscle-Activation Patterns During the Conventional Push-Up and Perfect Pushup Exercises— Youdas JW, Budach BD, Ellerbusch JV, et al.
Comparison of Muscle-Activation Patterns During the Conventional Push-Up and Perfect Pushup Exercises — evidence for Wall Push-Up
📄
EMG Analysis of Shoulder Muscles During Press-Up Variations and Progressions— Herrington L, Waterman R, Smith L
EMG Analysis of Shoulder Muscles During Press-Up Variations and Progressions — evidence for Wall Push-Up