Bodyweight Explosive Pushup Off Wall
Develops explosive pressing power with a reduced bodyweight load.
ChestIntermediateStrengthPush
At a glance
| Muscles worked | Primary: chest. Secondary: shoulders, triceps |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~5 kcal |
| Equipment | None needed |
How to do it
- Set up in a wall push-up position.
- Lower the chest toward the wall.
- Explosively press away so the hands briefly leave the wall.
- Land softly and immediately go into the next rep.
- Repeat for desired reps.
Coaching tips
Benefits
Develops explosive pressing power with a reduced bodyweight load.
Common mistakes
Avoid losing core tension or landing with soft elbows.
Make it harder
Increase the distance from the wall or add a clap.
Make it easier
Perform regular wall push-ups.
Breathing
Exhale explosively as you press.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 8 (alternating tempo)General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.