Push-Up (Wall)

Setup

1. 01Stand facing a wall about an arm's length away.
2. 02Place the hands on the wall at shoulder height and shoulder width.
3. 03Step the feet together and squeeze the glutes so the body forms one line.
4. 04Keep the heels down and the neck neutral.

Execution

1. 01Bend the elbows and bring the chest toward the wall under control.
2. 02Keep the elbows angled about 45 degrees from the torso.
3. 03Stop when the face is close to the wall.
4. 04Press back to straight arms without letting the hips sag or pike.

Checkpoints

• -Body stays in one rigid line from head to heels.
• -The whole body hinges at the ankles; hips do not break first.
• -Elbows track at a moderate angle, not flared wide.
• -Full range every rep: face near the wall, elbows fully straight at the top.

Common mistakes

• -Standing too close so the range is only a few centimeters.
• -Poking the chin toward the wall instead of moving the chest.
• -Letting the hips sag or the lower back arch.
• -Bouncing off the wall with straight arms.