Against-Wall Close-Grip Push-Up
Build upper body strength with this beginner-friendly push-up variation! Perfect for building confidence & proper form.
The Against-Wall Close-Grip Push-Up is a compound exercise that mainly works the triceps, chest and shoulders, with help from the core. No equipment needed: it uses just your bodyweight.
Against-Wall Close-Grip Push-Up Muscles Worked
Primary
Triceps (triceps brachii); Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid)
Secondary
Abdominals (rectus abdominis)
Against-Wall Close-Grip Push-Up Variations and Alternatives
How to do the Against-Wall Close-Grip Push-Up
Stand facing the wall at an arm's length away.
Place your hands on the wall at chest height with your fingers pointing upwards. Your hands should be closer together than in a regular push-up, about shoulder-width apart.
Keep your feet hip-width apart, engage your core to stabilize your body.
Lean towards the wall by bending your elbows until your nose nearly touches the wall.
Push yourself back to the starting position by extending your arms, focusing on using your chest and triceps muscles.
Perform the movement in a slow and controlled manner to maximize muscle engagement.
Repeat for the desired number of repetitions and sets.
Ensure you keep your body in a straight line throughout the movement, and do not let your hips sag or stick out. Adjust your hand placement as needed to maintain comfort and avoid undue stress on the wrists.
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Against-Wall Close-Grip Push-Up FAQs
What muscles does the Against-Wall Close-Grip Push-Up work?
The Against-Wall Close-Grip Push-Up mainly works the triceps, chest and shoulders, with help from the core. The main muscles are the triceps brachii, pectoralis major and anterior deltoid.
What equipment do you need for the Against-Wall Close-Grip Push-Up?
None. The Against-Wall Close-Grip Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Against-Wall Close-Grip Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Against-Wall Close-Grip Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Against-Wall Close-Grip Push-Up variations and alternatives?
Similar exercises include the Bodyweight Wall-Supported Standing Military-Press, Close-Grip Push-Up, Against-Wall Crunch and Decline Against-Wall Push-Up.
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