Bodyweight Incline Wide Grip Press Off Wall
Wide-grip incline press that stretches and strengthens the chest with reduced load.
ChestBeginnerStrengthPress
At a glance
| Muscles worked | Primary: chest. Secondary: shoulders |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Press |
| Sets & reps | 3 sets × 10-15 reps |
| Estimated calories burned | ~4 kcal |
| Equipment | None needed |
How to do it
- Place hands on the wall wider than shoulder-width.
- Step the feet back into an incline position.
- Lower the chest toward the wall.
- Press back up with control.
- Repeat for desired reps.
Coaching tips
Benefits
Wide-grip incline press that stretches and strengthens the chest with reduced load.
Common mistakes
Avoid excessive elbow flare or losing core tension.
Make it harder
Increase the distance from the wall.
Make it easier
Stand closer to the wall.
Breathing
Exhale as you press, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore chest exercises
Water Bottle Decline Fly on Situp Bench
Intermediate · 3 sets × 10-12 repsAlternating Incline Water Bottle Press
Beginner · 4 sets × 10-12 each sideBand Press
Intermediate · 3 sets × 12-15 repsClose Grip Bench Press
Intermediate · 3 sets × 8-12 repsDecline Push Ups Knees on Stool
Intermediate · 3 sets × 10-15 repsWater Bottle Wide to Underhand Flat Bench Press
Beginner · 4 sets × 10-12 repsGeneral 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.