{"id":51149,"date":"2023-05-24T13:06:51","date_gmt":"2023-05-24T13:06:51","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=51149"},"modified":"2025-01-29T19:23:41","modified_gmt":"2025-01-29T19:23:41","slug":"wall-pushups","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/wall-pushups\/","title":{"rendered":"A Beginner&#8217;s Guide To Wall Pushups: Learn The Basics Of This Effective Exercise"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/wall-pushups\/#What_Are_Wall_Pushups\" >What Are Wall Pushups?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/wall-pushups\/#Do_Wall_Push_Ups_Work_The_Same_Muscles_As_Regular_Pushups\" >Do Wall Push Ups Work The Same Muscles As Regular Pushups?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/wall-pushups\/#1_Chest_Muscles_Pectoralis_Major_And_Minor\" >1. Chest Muscles (Pectoralis Major And Minor)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/wall-pushups\/#2_Shoulder_Muscles_Deltoids\" >2. Shoulder Muscles (Deltoids)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/wall-pushups\/#3_Tricep_Muscles\" >3. Tricep Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/wall-pushups\/#4_Core_Muscles_Abdominals_Obliques_And_Lower_Back\" >4. Core Muscles (Abdominals, Obliques, And Lower Back)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/wall-pushups\/#Do_Wall_Push_Ups_Work_Any_Muscles_That_Regular_Pushups_Dont\" >Do Wall Push Ups Work Any Muscles That Regular Pushups Don&#8217;t?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/wall-pushups\/#1_Lower_Trapezius_Muscles\" >1. Lower Trapezius Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/wall-pushups\/#2_Lower_Leg_Muscles_Calves_And_Ankles\" >2. Lower Leg Muscles (Calves And Ankles)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/wall-pushups\/#Are_Wall_Pushups_Effective\" >Are Wall Pushups Effective?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/wall-pushups\/#1_Builds_Foundational_Strength\" >1. Builds Foundational Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/wall-pushups\/#2_Improves_Muscular_Endurance\" >2. Improves Muscular Endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/wall-pushups\/#3_Supports_Injury_Recovery_And_Prevention\" >3. Supports Injury Recovery And Prevention<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/wall-pushups\/#4_Enhances_Core_Stability\" >4. Enhances Core Stability<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/wall-pushups\/#5_Adaptable_To_Different_Fitness_Levels\" >5. Adaptable To Different Fitness Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/wall-pushups\/#6_Suitable_For_Home_Workouts\" >6. Suitable For Home Workouts<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/wall-pushups\/#How_To_Do_Wall_Pushups\" >How To Do Wall Pushups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/wall-pushups\/#Wall_Pushup_Variations_For_A_Well-Rounded_At_Home_Workout\" >Wall Pushup Variations For A Well-Rounded At Home Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/wall-pushups\/#Close-Grip_Wall_Pushups\" >Close-Grip Wall Pushups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/wall-pushups\/#Wide-Grip_Wall_Pushup\" >Wide-Grip Wall Pushup<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/wall-pushups\/#One-Arm_Wall_Pushups\" >One-Arm Wall Pushups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/wall-pushups\/#Decline_Wall_Pushups\" >Decline Wall Pushups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/wall-pushups\/#Incline_Wall_Pushups\" >Incline Wall Pushups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/wall-pushups\/#Staggered_Hand_Wall_Pushups\" >Staggered Hand Wall Pushups<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/wall-pushups\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking to improve your upper body strength but aren&#8217;t quite ready for traditional pushups, wall pushups are an excellent starting point. This beginner-friendly exercise is a fantastic way to ease into strength training and build the foundation needed for more advanced workouts in the future.\u00a0<\/span><span style=\"font-weight: 400;\">In this post, we&#8217;ll dive into the significance of wall pushups, discuss their benefits, and provide step-by-step instructions to help you master this effective exercise. We&#8217;ll also explore some variations you can use to keep your wall pushups routine fresh and exciting.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3109&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wall_Pushups\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-2-4.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Wall_Pushups\"><\/span><strong>What Are Wall Pushups?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Wall pushups are a modified <a href=\"https:\/\/betterme.world\/articles\/push-up-progression\/\">version<\/a> of the classic pushup exercise, designed to reduce the amount of pressure on your wrists, shoulders, and lower back.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This alternative form of pushup is performed standing up against a wall, making it an ideal choice for beginners, individuals recovering from injuries, or those who find traditional pushups too challenging (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4126284\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unlike regular pushups, where you support <a href=\"https:\/\/betterme.world\/articles\/benefits-of-push-ups-for-females\/\">your body weight<\/a> on your hands and toes while lying face-down on the ground, wall pushups are done in a standing position.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You place your hands on a wall at shoulder height and width apart, then bend your elbows to bring your chest towards the wall before pushing back to the starting position.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This technique significantly reduces the intensity of the <a href=\"https:\/\/betterme.world\/articles\/benefits-of-push-ups-every-day\/\">exercise<\/a>, as you&#8217;re not supporting your entire body weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Wall pushups are best suited for those who are new to strength training or have limited upper body strength (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Push_Up_Plus_Exercise\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). They help build foundational muscle strength in the arms, shoulders, and chest, which is essential for progressing to more challenging exercises like regular pushups or other variations.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, wall pushups are an excellent option for people with joint issues, as the vertical angle places less stress on the wrists and shoulders compared to traditional pushups.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/push-ups-vs-bench-press\/\"><i>Push Ups Vs. Bench Press: Which Workout Is Better For Maximum Gains?<\/i><\/a><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-12.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Wall_Push_Ups_Work_The_Same_Muscles_As_Regular_Pushups\"><\/span><strong>Do Wall Push Ups Work The Same Muscles As Regular Pushups?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Wall pushups and regular pushups both target the same primary muscle groups, although the intensity and engagement of these muscles differ due to the variations in body position and weight distribution. Here&#8217;s a detailed breakdown of the muscle groups worked by both types of pushups:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Chest_Muscles_Pectoralis_Major_And_Minor\"><\/span><strong>1. Chest Muscles (Pectoralis Major And Minor)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Both wall pushups and regular pushups engage your chest muscles as you push your body away from the wall or floor. However, regular pushups demand more effort from your chest muscles due to the horizontal positioning and increased <a href=\"https:\/\/betterme.world\/articles\/push-up-alternatives\/\">body weight resistance<\/a>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Shoulder_Muscles_Deltoids\"><\/span><strong>2. Shoulder Muscles (Deltoids)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The anterior deltoid muscles in your shoulders are active during both exercises. Wall pushups place less stress on the shoulders compared to regular pushups, making them a safer option for individuals with shoulder issues.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Tricep_Muscles\"><\/span><strong>3. Tricep Muscles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The triceps are responsible for extending your elbows during the pushup movement. Both types of pushups work the triceps, but regular pushups provide a greater challenge due to the added body weight resistance.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Core_Muscles_Abdominals_Obliques_And_Lower_Back\"><\/span><strong>4. Core Muscles (Abdominals, Obliques, And Lower Back)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Regular pushups engage your core muscles more intensively than wall pushups, as you need to maintain a straight body alignment throughout the <a href=\"https:\/\/betterme.world\/articles\/how-many-pushups-should-i-do\/\">exercise<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While Wall Pushups still require some core engagement for stability, the standing position reduces the demand on these muscles.<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=A_Beginner's_Guide_To_Wall_Pushups\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-4-5.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Wall_Push_Ups_Work_Any_Muscles_That_Regular_Pushups_Dont\"><\/span><strong>Do Wall Push Ups Work Any Muscles That Regular Pushups Don&#8217;t?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Wall Pushups and regular pushups mainly target the same primary muscle groups, which include the chest, shoulders, triceps, and core.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, due to the difference in body positioning and weight distribution, some secondary muscles may be engaged differently between the two exercises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note that these differences are subtle, and the overall muscle activation remains largely the same for both types of pushups.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In Wall Pushups, the standing position and vertical angle of the body might engage the following muscles to a slightly different extent compared to <a href=\"https:\/\/betterme.world\/articles\/do-push-ups-burn-fat\/\">regular pushups<\/a>:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Lower_Trapezius_Muscles\"><\/span><strong>1. Lower Trapezius Muscles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These muscles, located in your upper back, help stabilize your shoulder blades during Wall Pushups. While they are also engaged in regular pushups, the vertical angle of Wall Pushups might place a slightly different demand on these muscles.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Lower_Leg_Muscles_Calves_And_Ankles\"><\/span><strong>2. Lower Leg Muscles (Calves And Ankles)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">During Wall Pushups, you use your lower leg muscles for balance and stability as you lean against the wall. In regular pushups, the primary focus of your lower body is on maintaining a straight alignment, so the engagement of these muscles differs between the two exercises.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/push-ups-for-lower-chest\/\"><i>Pushups For Lower Chest You Can Easily Do At Home<\/i><\/a><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/collections\/jumpsuits?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wall_Pushups\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-11-2.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Wall_Pushups_Effective\"><\/span><strong>Are Wall Pushups Effective?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, Wall Pushups are effective, especially for beginners and individuals with limited strength or mobility. They provide several benefits as a low-impact alternative to regular pushups (<\/span><a href=\"https:\/\/www.masterclass.com\/articles\/wall-push-ups\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Here are some key advantages of incorporating Wall Pushups into your <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-does-a-push-up-burn\/\">exercise<\/a> routine:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Builds_Foundational_Strength\"><\/span><strong>1. Builds Foundational Strength<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Wall Pushups help develop upper body strength in the chest, shoulders, and triceps \u2013 essential muscle groups for performing more advanced exercises like regular pushups and other variations.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Improves_Muscular_Endurance\"><\/span><strong>2. Improves Muscular Endurance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As a low-impact exercise, Wall Pushups allow you to perform more repetitions, which can help improve your muscular endurance over time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7927075\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Supports_Injury_Recovery_And_Prevention\"><\/span><strong>3. Supports Injury Recovery And Prevention<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Due to the reduced stress on joints and muscles, wall pushups are an excellent option for individuals recovering from injuries or those with joint issues, such as wrist or shoulder problems.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Enhances_Core_Stability\"><\/span><strong>4. Enhances Core Stability<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While the core engagement is less intense than in regular pushups, Wall Pushups still require some level of core activation to maintain stability during the movement, helping you develop core strength and stability.<br \/>\n<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Adaptable_To_Different_Fitness_Levels\"><\/span><strong>5. Adaptable To Different Fitness Levels<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Wall Pushups can be easily <a href=\"https:\/\/betterme.world\/articles\/wall-plank\/\">modified<\/a> to suit various fitness levels by adjusting the angle between your body and the wall. The closer you stand to the wall, the easier the exercise becomes, while moving further away increases the difficulty.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Suitable_For_Home_Workouts\"><\/span><strong>6. Suitable For Home Workouts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Wall Pushups require no special equipment and can be performed anywhere with a sturdy wall, making them an ideal addition to home workout routines.<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=A_Beginner's_Guide_To_Wall_Pushups\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/products\/sculpt-recovery-kit-pink?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wall_Pushups\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-16-1.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_Wall_Pushups\"><\/span><strong>How To Do Wall Pushups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To perform Wall Pushups correctly and effectively, follow these detailed step-by-step instructions:<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\"> Find a sturdy wall:<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Choose a solid, flat wall with enough space for you to extend your arms comfortably. Avoid using doors or any surface that could move or be unstable.<\/span><\/p>\n<ol start=\"2\">\n<li><span style=\"font-weight: 400;\"> Position your body:<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Stand facing the wall, about 1-2 feet (30-60 cm) away from it. Adjust this distance according to your fitness level \u2013 standing closer to the wall makes the exercise easier, while moving further away increases the difficulty. Find a position that is a comfortable starting point, then adjust to increase the difficulty as you progress.<\/span><\/p>\n<ol start=\"3\">\n<li><span style=\"font-weight: 400;\"> Place your hands on the wall:<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Extend your arms and place your palms on the wall at shoulder height and slightly wider than shoulder-width apart. Your fingers should be pointing upwards.<\/span><\/p>\n<ol start=\"4\">\n<li><span style=\"font-weight: 400;\"> Set your feet:<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Position your feet hip-width apart, with your weight evenly distributed between the balls of your feet and your heels. The further away your feet are from the wall, the more challenging the exercise will be.<\/span><\/p>\n<ol start=\"5\">\n<li><span style=\"font-weight: 400;\"> Engage your core:<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Before starting the <a href=\"https:\/\/betterme.world\/articles\/wall-slides\/\">movement<\/a>, tighten your abdominal muscles and maintain a straight posture from your head to your heels. This engagement helps stabilize your body throughout the exercise and ensures loading is also distributed evenly.<\/span><\/p>\n<ol start=\"6\">\n<li><span style=\"font-weight: 400;\"> Lower your body towards the wall:<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Inhale and brace your core, before you slowly bend your elbows and lean your body towards the wall, keeping your elbows close to your sides. Keep your core engaged and maintain a straight body alignment without arching your lower back. Continue lowering your chest towards the wall until your elbows form a 90-degree angle or as far as you can comfortably go<\/span><\/p>\n<ol start=\"7\">\n<li><span style=\"font-weight: 400;\"> Push back to the starting position:<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Exhale as you push through your palms, straightening your arms and returning to the initial standing position. Be sure that your body remains straight and engaged throughout this movement.<\/span><\/p>\n<ol start=\"8\">\n<li><span style=\"font-weight: 400;\"> Repeat:<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Aim to complete 3 sets of 10-15 wall pushups, or as many as you can perform with proper form. As you build strength and endurance, you can gradually increase the number of repetitions or sets. If you are a beginner, you can start with fewer sets or repetitions, at a comfortable level to ensure appropriate progression.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to always listen to your body and maintain proper form throughout the exercise. If you experience any pain or discomfort, stop the exercise immediately and consult a fitness professional or healthcare provider for guidance.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Post-29.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Wall_Pushup_Variations_For_A_Well-Rounded_At_Home_Workout\"><\/span><strong>Wall Pushup Variations For A Well-Rounded At Home Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several Wall Pushup variations that you can incorporate into your routine to target different muscle groups and add variety:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Close-Grip_Wall_Pushups\"><\/span><strong>Close-Grip Wall Pushups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target muscles:<\/b><span style=\"font-weight: 400;\"> Triceps, chest (pectoralis major), and shoulders (deltoids)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to execute:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand facing the wall, about 1-2 feet (30-60 cm) away from it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the wall at shoulder height, with your palms closer together than in a standard Wall Pushup \u2013 around 6 to 10 inches apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position your feet hip-width apart and engage your core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows, keeping them close to your body, and lower your chest towards the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back to the starting position by straightening your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions and sets.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Wide-Grip_Wall_Pushup\"><\/span><strong>Wide-Grip Wall Pushup<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target muscles: <\/b><span style=\"font-weight: 400;\">Chest (pectoralis major), shoulders (deltoids), and triceps<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to execute:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand facing the wall, about 1-2 feet (30-60 cm) away from it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the wall, wider than shoulder-width apart, at shoulder height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position your feet hip-width apart and engage your core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows out to the sides and lower your chest towards the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back to the starting position by straightening your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions and sets.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"One-Arm_Wall_Pushups\"><\/span><strong>One-Arm Wall Pushups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target muscles: <\/b><span style=\"font-weight: 400;\">Chest (pectoralis major), shoulders (deltoids), triceps, and core muscles (for increased stability)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to execute:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand facing the wall, about 1-2 feet (30-60 cm) away from it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place one hand on the wall at shoulder height and slightly wider than shoulder-width apart from the center of your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position your feet shoulder-width apart and engage your core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbow, keeping it close to your body, and lower your chest towards the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back to the starting position by straightening your arm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions on one side before switching to the other arm.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Decline_Wall_Pushups\"><\/span><strong>Decline Wall Pushups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target muscles:<\/b><span style=\"font-weight: 400;\"> Upper chest (pectoralis major), shoulders (deltoids), and triceps<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to execute:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand facing the wall, about 1-2 feet (30-60 cm) away from it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the wall at a height slightly above your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position your feet hip-width apart and engage your core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows and lower your chest towards the wall, maintaining a straight body alignment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back to the starting position by straightening your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions and sets.<\/span><\/li>\n<\/ol>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-6-1.png\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Incline_Wall_Pushups\"><\/span><strong>Incline Wall Pushups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target muscles: <\/b><span style=\"font-weight: 400;\">Lower chest (pectoralis major), shoulders (deltoids), and triceps<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to execute:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand facing a sturdy, waist-high surface like a countertop or railing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the edge of the surface at shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step back until your body forms a straight line from head to heels, leaning against the surface with your arms fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and bend your elbows, lowering your chest towards the edge of the surface.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back to the starting position by straightening your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions and sets.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Staggered_Hand_Wall_Pushups\"><\/span><strong>Staggered Hand Wall Pushups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target muscles: <\/b><span style=\"font-weight: 400;\">Chest (pectoralis major), shoulders (deltoids), triceps, and core muscles (for increased stability)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to execute:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand facing the wall, about 1-2 feet (30-60 cm) away from it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place one hand on the wall at shoulder height and width, while placing the other hand slightly higher or lower than the first one.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position your feet hip-width apart and engage your core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows and lower your chest towards the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back to the starting position by straightening your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions before switching hand positions.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3109&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wall_Pushups\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-17.png\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Wall Pushups are an effective, beginner-friendly exercise that helps build foundational upper-body strength and muscular endurance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They target the same primary muscle groups as regular pushups, including the chest, shoulders, triceps, and core, but with less intensity and stress on the joints.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By incorporating various Wall Pushup variations into your routine, you can target different muscles and add variety to your workouts.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re looking to improve your upper body strength but aren&#8217;t quite ready for traditional pushups, wall pushups are an excellent starting point. This beginner-friendly exercise is a fantastic way to ease into strength training and build the foundation needed for more advanced workouts in the future.\u00a0In this post, we&#8217;ll dive into the significance of [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":51198,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[202],"tags":[],"coauthors":[117,210],"class_list":["post-51149","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wall-pilates"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A Beginner&#039;s Guide To Wall Pushups: Learn The Basics Of This Effective Exercise - BetterMe<\/title>\n<meta name=\"description\" content=\"Discover our comprehensive \u2605 WALL PUSHUPS \u27a4 guide, designed to help beginners build upper body strength with step-by-step instructions and variations for an effective workout.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/wall-pushups\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A Beginner&#039;s Guide To Wall Pushups: Learn The Basics Of This Effective Exercise\" \/>\n<meta property=\"og:description\" content=\"Discover our comprehensive \u2605 WALL PUSHUPS \u27a4 guide, designed to help beginners build upper body strength with step-by-step instructions and variations for an effective workout.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/wall-pushups\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-29T19:23:41+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Flabs-to-ABS-set-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/wall-pushups\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/wall-pushups\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/fc2bdf6416653ee6fd54c69475ebfac8\"},\"headline\":\"A Beginner&#8217;s Guide To Wall Pushups: Learn The Basics Of This Effective Exercise\",\"dateModified\":\"2025-01-29T19:23:41+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/wall-pushups\/\"},\"wordCount\":2140,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/wall-pushups\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Flabs-to-ABS-set-scaled.jpg\",\"articleSection\":[\"Wall Pilates\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you're looking to improve your upper body strength but aren't quite ready for traditional pushups, wall pushups are an excellent starting point. This beginner-friendly exercise is a fantastic way to ease into strength training and build the foundation needed for more advanced workouts in the future.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">In this post, we'll dive into the significance of wall pushups, discuss their benefits, and provide step-by-step instructions to help you master this effective exercise. We'll also explore some variations you can use to keep your wall pushups routine fresh and exciting.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3109&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wall_Pushups\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-2-4.png\\\" \/><\/a>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are Wall Pushups?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Wall pushups are a modified <a href=\\\"https:\/\/betterme.world\/articles\/push-up-progression\/\\\">version<\/a> of the classic pushup exercise, designed to reduce the amount of pressure on your wrists, shoulders, and lower back.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This alternative form of pushup is performed standing up against a wall, making it an ideal choice for beginners, individuals recovering from injuries, or those who find traditional pushups too challenging (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4126284\/\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Unlike regular pushups, where you support <a href=\\\"https:\/\/betterme.world\/articles\/benefits-of-push-ups-for-females\/\\\">your body weight<\/a> on your hands and toes while lying face-down on the ground, wall pushups are done in a standing position.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">You ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/wall-pushups\/\",\"url\":\"https:\/\/betterme.world\/articles\/wall-pushups\/\",\"name\":\"A Beginner's Guide To Wall Pushups: Learn The Basics Of This Effective Exercise - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/wall-pushups\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/wall-pushups\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Flabs-to-ABS-set-scaled.jpg\",\"dateModified\":\"2025-01-29T19:23:41+00:00\",\"description\":\"Discover our comprehensive \u2605 WALL PUSHUPS \u27a4 guide, designed to help beginners build upper body strength with step-by-step instructions and variations for an effective workout.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/wall-pushups\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/wall-pushups\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/wall-pushups\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Flabs-to-ABS-set-scaled.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Flabs-to-ABS-set-scaled.jpg\",\"width\":2560,\"height\":1707},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/wall-pushups\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Pilates\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/pilates\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Wall Pilates\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/pilates\/wall-pilates\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"A Beginner&#8217;s Guide To Wall Pushups: Learn The Basics Of This Effective Exercise\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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wellness niche. The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/zindzygracia58517578\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/zindzygracia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"A Beginner's Guide To Wall Pushups: Learn The Basics Of This Effective Exercise - BetterMe","description":"Discover our comprehensive \u2605 WALL PUSHUPS \u27a4 guide, designed to help beginners build upper body strength with step-by-step instructions and variations for an effective workout.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/wall-pushups\/","og_locale":"en_US","og_type":"article","og_title":"A Beginner's Guide To Wall Pushups: Learn The Basics Of This Effective Exercise","og_description":"Discover our comprehensive \u2605 WALL PUSHUPS \u27a4 guide, designed to help beginners build upper body strength with step-by-step instructions and variations for an effective workout.","og_url":"https:\/\/betterme.world\/articles\/wall-pushups\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-01-29T19:23:41+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Flabs-to-ABS-set-scaled.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia, Giulia Ralph, CPT, S&amp;C, SPC","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Giulia Ralph, CPT, S&amp;C, SPC","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/wall-pushups\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/wall-pushups\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/fc2bdf6416653ee6fd54c69475ebfac8"},"headline":"A Beginner&#8217;s Guide To Wall Pushups: Learn The Basics Of This Effective Exercise","dateModified":"2025-01-29T19:23:41+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/wall-pushups\/"},"wordCount":2140,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/wall-pushups\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Flabs-to-ABS-set-scaled.jpg","articleSection":["Wall Pilates"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">If you're looking to improve your upper body strength but aren't quite ready for traditional pushups, wall pushups are an excellent starting point. This beginner-friendly exercise is a fantastic way to ease into strength training and build the foundation needed for more advanced workouts in the future.\u00a0<\/span><span style=\"font-weight: 400;\">In this post, we'll dive into the significance of wall pushups, discuss their benefits, and provide step-by-step instructions to help you master this effective exercise. We'll also explore some variations you can use to keep your wall pushups routine fresh and exciting.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=3109&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Wall_Pushups\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-2-4.png\" \/><\/a>\r\n<h2 style=\"text-align: center;\"><strong>What Are Wall Pushups?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Wall pushups are a modified <a href=\"https:\/\/betterme.world\/articles\/push-up-progression\/\">version<\/a> of the classic pushup exercise, designed to reduce the amount of pressure on your wrists, shoulders, and lower back.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This alternative form of pushup is performed standing up against a wall, making it an ideal choice for beginners, individuals recovering from injuries, or those who find traditional pushups too challenging (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4126284\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Unlike regular pushups, where you support <a href=\"https:\/\/betterme.world\/articles\/benefits-of-push-ups-for-females\/\">your body weight<\/a> on your hands and toes while lying face-down on the ground, wall pushups are done in a standing position.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">You ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/wall-pushups\/","url":"https:\/\/betterme.world\/articles\/wall-pushups\/","name":"A Beginner's Guide To Wall Pushups: Learn The Basics Of This Effective Exercise - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/wall-pushups\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/wall-pushups\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Flabs-to-ABS-set-scaled.jpg","dateModified":"2025-01-29T19:23:41+00:00","description":"Discover our comprehensive \u2605 WALL PUSHUPS \u27a4 guide, designed to help beginners build upper body strength with step-by-step instructions and variations for an effective workout.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/wall-pushups\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/wall-pushups\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/wall-pushups\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Flabs-to-ABS-set-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/Flabs-to-ABS-set-scaled.jpg","width":2560,"height":1707},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/wall-pushups\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Pilates","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/pilates\/"},{"@type":"ListItem","position":4,"name":"Wall Pilates","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/pilates\/wall-pilates\/"},{"@type":"ListItem","position":5,"name":"A Beginner&#8217;s Guide To Wall Pushups: Learn The Basics Of This Effective Exercise"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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wellness niche. The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!","sameAs":["https:\/\/www.linkedin.com\/in\/zindzygracia58517578"],"url":"https:\/\/betterme.world\/articles\/author\/zindzygracia\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/51149","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/37"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=51149"}],"version-history":[{"count":2,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/51149\/revisions"}],"predecessor-version":[{"id":70632,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/51149\/revisions\/70632"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/51198"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=51149"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=51149"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=51149"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=51149"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}