Wall Push Ups to Strengthen Your Chest, Shoulders, and Arms
Movement card
| Body area | Whole body and breathing |
|---|---|
| Also called | wall push up, wall pushups |
| Works | chest, shoulders, arms, core |
| Type | Strength |
| Position | Wall |
| Hold | Not a hold |
| Reps | 8 to 12 |
| Sets | 2 |
| Sides | Not applicable |
| How often | Every other day, or as part of a movement break. |
| Equipment | Wall |
| Office visibility | Medium |
The wall push up is a strength exercise that uses your body weight and a wall for resistance. It’s a variation of a traditional push up, modified to be done while standing.
This movement is a good option for desk workers who want to build upper body strength without getting on the floor. It also offers a welcome break and counter-movement to long periods of sitting.
What the wall push-up works
Wall push ups primarily work the muscles in your chest and shoulders. They also engage the muscles in the back of your arms. To keep your body stable, you will need to engage your core muscles as well.
How to do it
Starting position: Stand facing a wall, about arm’s length away. Place your hands on the wall slightly wider than your shoulders, with fingers pointing up. Your feet should be shoulder-width apart.
- Engage your core to keep your body in a straight line from your head to your heels.
- Bend your elbows and slowly lower your chest towards the wall.
- Keep your back straight and do not let your hips sag.
- Pause for a moment.
- Push back to the starting position by straightening your arms.
What you should feel
You should feel your chest, shoulder, and arm muscles working during this exercise. The feeling is one of effort or muscle engagement. This movement should not cause any sharp, shooting, or sudden pain.
Common mistakes
- Letting your back sag or arch.
- Flaring your elbows out too wide.
- Shrugging your shoulders up towards your ears.
- Bending only at the waist.
Make it easier or harder
- Easier: Stand closer to the wall.
- Easier: Place your hands higher on the wall.
- Easier: Perform fewer repetitions.
- Harder: Stand further from the wall.
- Harder: Place your hands lower on the wall.
- Harder: Slow down the movement.
- Harder: Perform the exercise on a sturdy desk or counter.
Fitting it into a desk day
A set of wall push ups can be a quick break between tasks or during a long phone call. Since this movement has medium visibility in an office, you might prefer a private office or a less busy common area to perform it. It’s a good way to build upper body strength during a break from your desk.
Quick questions
How can I make wall push ups easier?
To make the exercise easier, you can stand closer to the wall or place your hands higher up on the wall.
How can I make wall push ups harder?
To increase the challenge, stand further from the wall, place your hands lower, or slow down the movement.
When to see a doctor or physio
Pay attention to how your body feels and stop if you experience any of the warning signs. It is best to consult with a doctor or physical therapist if pain continues or you are unsure about performing this exercise safely.
- Sharp, shooting, or sudden pain in your wrists, elbows, or shoulders.
- Numbness or tingling in your hands or arms.
- Feeling dizzy or lightheaded.
Skip it or ask first if:
- You have a recent or current shoulder, elbow, or wrist injury.
- You have had recent surgery on your chest or abdomen.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.