Forearm to Wide-Grip Wall Push-Up
Elevate your push-up game! This variation shifts focus to your chest and triceps with a wider grip. Wall support makes it accessible for all levels.
The Forearm to Wide-Grip Wall Push-Up is a compound exercise that mainly works the chest, shoulders and triceps, with help from the core. No equipment needed: it uses just your bodyweight.
Forearm to Wide-Grip Wall Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis)
Forearm to Wide-Grip Wall Push-Up Variations and Alternatives
How to do the Forearm to Wide-Grip Wall Push-Up
Start by standing facing a wall, approximately an arm’s length away with your feet shoulder-width apart.
Lean forward and place your forearms against the wall at chest height, keeping your body straight from your head to your heels.
Push off from the wall to extend your arms and move your hands to a wide grip position (wider than shoulder-width) with palms flat against the wall and arms fully extended.
Lower your body towards the wall by bending your elbows out to the sides, keeping your core engaged and maintaining a straight line with your body.
Push back to the starting position with arms fully extended, then return your forearms to the wall to complete one repetition.
Perform the desired number of repetitions and sets, ensuring to maintain proper form throughout the exercise.
Remember to keep your movements controlled and to breathe evenly throughout the exercise. Adjust the distance from the wall to modify the difficulty of the push-ups.
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Forearm to Wide-Grip Wall Push-Up FAQs
What muscles does the Forearm to Wide-Grip Wall Push-Up work?
The Forearm to Wide-Grip Wall Push-Up mainly works the chest, shoulders and triceps, with help from the core. The main muscles are the pectoralis major, anterior deltoid and triceps brachii.
What equipment do you need for the Forearm to Wide-Grip Wall Push-Up?
None. The Forearm to Wide-Grip Wall Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Forearm to Wide-Grip Wall 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 Forearm to Wide-Grip Wall Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Forearm to Wide-Grip Wall Push-Up variations and alternatives?
Similar exercises include the Bodyweight Wall-Supported Standing Military-Press, Against-Wall Close-Grip Push-Up, Decline Against-Wall Push-Up and Against-Wall Diamond Push-Up.
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