Push up on wall (narrow grip)
The wall push up (narrow grip) is a beginner-friendly exercise that targets the chest, shoulders, and triceps, making it ideal for strength training and muscle endurance. Benefits include improved upper body strength, enhanced shoulder stability, and reduced pressure on the wrists compared to traditional push-ups. Wall push-ups also help to progress toward more advanced push-up variations. Athletes can profit from this exercise by enhancing their upper body conditioning, increasing muscle activation, and improving overall functional strength, contributing to better performance in various sports and physical activities.
| Primary muscle group: | Chest |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
12
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1Position Yourself: Stand up straight facing a wall. Place your palms against the wall, wider than shoulder-width apart.
- 2Step Back: Step back until your arms are extended. Ensure that your elbows are not locked but slightly bent.
- 3Body Alignment: Keep your body straight from head to toe. Engage your core to maintain this alignment.
- 4Lower Your Body: Slowly bend your elbows, bringing your nose towards the wall. Ensure your body stays straight, and avoid arching your back.
- 5Return to Start: Push through your palms to straighten your arms and return to the starting position.
- 6Repeat: Keep a controlled pace and perform the desired number of repetitions, maintaining proper form throughout.
Tips & Tricks
Proper Hand Placement: Ensure your hands are placed close together at chest height. This hand positioning targets the triceps more intensively than a wider grip.
Engage Your Core: As you lean into the wall, keep your core engaged to maintain a straight line from your head to your heels. This will help improve stability and prevent your lower back from sagging.
Control Your Movement:
Move in a slow and controlled manner both on the way down and up. This not only enhances muscle engagement but also reduces the risk of injury.
Breathing Technique: Inhale as you lower your body towards the wall and exhale as you push back up. Proper breathing can help you maintain rhythm and reduce fatigue.
Foot Positioning: The distance of your feet from the wall will determine the difficulty of the exercise. Standing closer makes it easier, while standing farther away increases the challenge. Adjust according to your strength level.
Check Your Elbow Alignment: As you push back up, ensure your elbows are close to your torso. This will intensify the triceps activation and reduce undue stress on your shoulders.
Warm-Up and Stretch: Do a proper warm-up and include stretches for your chest, shoulders, and triceps before starting. This prepares your muscles for the workout and can prevent injuries.
Progression: Once you’ve mastered the wall push-up, consider progressing to more challenging variations, such as the inclined push-up or the standard floor push-up.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
