Chest · Chest press
Wall Push-Up
The Wall Push-Up mainly trains your chest. Also working: triceps, front delts and abs.
Bodyweight
Stable
How to do it
- Take one big step away from the frame, hands at shoulder height
- Body in one line from head to heels
- Bring your chest slowly toward the frame, elbows angled back
- Push away powerfully
Coach’s tip
The push-up on your feet: the further away your feet are, the harder it gets. When this gets easy, move your hands down to the bench.
Setup
Grip
Hands shoulder-width apart on the frame or the wall
Load
Bodyweight
You need
Nothing extra
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (chest press). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Wall Push-Up work?
Mainly the chest. The triceps, front delts and abs help.
What can I do instead of the Wall Push-Up?
For the same movement: Cable Bench Press, Dumbbell Bench Press and Cable Floor Press. In DCFT you swap with one tap.
DCFT
The Wall Push-Up in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.