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Wall Push-up (Wide Grip)

Wall Push-up (Wide Grip)

The Wall Push-up (Wide Grip) is a versatile and effective exercise that targets your chest muscles, shoulders, and triceps. It is a variation of the traditional push-up that can be done at home or in the gym, making it a convenient option for those looking to build upper body strength and tone their muscles. To perform the Wall Push-up (Wide Grip), stand facing a sturdy wall, about arm's length away. Place your hands on the wall slightly wider than shoulder-width apart, with your fingers pointing upwards. Keeping your body straight and your feet shoulder-width apart, inhale and slowly lower your chest towards the wall by bending your elbows. As you lower your body, exhale and engage your chest muscles, shoulders, and triceps to push yourself back to the starting position. Focus on maintaining a controlled and smooth motion throughout the exercise, ensuring proper form and maximizing the benefits. This exercise can be modified to suit different fitness levels by adjusting the angle of your body. Beginners can start with a more upright position, gradually progressing to a lower angle as strength improves. For an added challenge, you can also elevate your feet using a stable platform or perform the exercise on an incline surface. Incorporating the Wall Push-up (Wide Grip) into your workout routine can help improve upper body strength, enhance muscular endurance, and contribute to better posture. Remember to warm up properly before attempting any exercise and always listen to your body, ensuring that you are utilizing proper form throughout the movement.


  • Stand facing a wall, with your feet shoulder-width apart.
  • Place your hands on the wall slightly wider than shoulder-width apart.
  • Extend your arms fully, keeping them straight, and lean forward so that your body is at a slight angle.
  • Slowly bend your elbows and lower your chest towards the wall, keeping your body in a straight line from head to toe.
  • Pause for a moment when your chest is close to the wall, and then push yourself back up to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise, keeping your body in a straight line from head to toe.
  • Engage your core muscles by tightening your abdominal muscles and squeezing your glutes.
  • Start with a comfortable hand position, wider than shoulder-width apart, to target your chest and shoulders.
  • Focus on the contraction of your chest muscles as you push yourself away from the wall.
  • Control your descent back to the starting position to fully engage your muscles and avoid rushing the movement.
  • Gradually increase the difficulty by gradually moving your feet further away from the wall.
  • Remember to breathe properly, inhaling as you lower yourself towards the wall, and exhaling as you push away.
  • Listen to your body and adjust the range of motion according to your fitness level and any limitations you may have.
  • Incorporate this exercise into a well-rounded upper body workout routine for comprehensive results.
  • Consult with a fitness professional to ensure proper form and technique for maximum effectiveness.


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