Bodyweight Underhand Pushup Off Wall
Underhand grip shifts emphasis toward the upper chest and biceps while remaining beginner-friendly.
ChestBeginnerStrengthPush
At a glance
| Muscles worked | Primary: chest & biceps. Secondary: shoulders |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Push |
| Sets & reps | 3 sets × 10-15 reps |
| Estimated calories burned | ~4 kcal |
| Equipment | None needed |
How to do it
- Place hands on the wall with palms facing up (underhand grip).
- Step the feet back into a comfortable angle.
- Lower the chest toward the wall.
- Press back up with control.
- Repeat for desired reps.
Coaching tips
Benefits
Underhand grip shifts emphasis toward the upper chest and biceps while remaining beginner-friendly.
Common mistakes
Avoid collapsing the shoulders or arching the lower back.
Make it harder
Increase the incline angle by stepping farther back.
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.
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Intermediate · 8 sets × 8 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.