Bodyweight Wide Grip Pushup Off Wall
Gentle wide-grip pressing variation that emphasizes the chest with reduced load.
ChestBeginnerStrengthPush
At a glance
| Muscles worked | Primary: chest. Secondary: shoulders, triceps |
|---|---|
| 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 wider than shoulder-width.
- Step the feet back into a plank angle.
- Lower the chest toward the wall.
- Press back to the starting position.
- Repeat for desired reps.
Coaching tips
Benefits
Gentle wide-grip pressing variation that emphasizes the chest with reduced load.
Common mistakes
Avoid letting the hips sag or flaring the elbows too wide.
Make it harder
Move the feet farther 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
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Try it free in BmarchaiMore chest exercises
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Beginner · 30 secondsGeneral 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.