Supported Single-Arm Push-Up Wall
Build upper body strength! Master the single-arm push-up with wall support. A great starting point for a challenging exercise.
The Supported Single-Arm Push-Up Wall mainly works the chest and triceps, with help from the shoulders and core. No equipment needed: it uses just your bodyweight.
Supported Single-Arm Push-Up Wall Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
Supported Single-Arm Push-Up Wall Variations and Alternatives
How to do the Supported Single-Arm Push-Up Wall
Face a wall and stand an arm’s length away from it.
Extend one arm straight out and place the palm of your hand flat against the wall at shoulder height.
Position your feet shoulder-width apart to maintain good balance.
Engage your core and keep your body in a straight line from head to toe.
Lean your body towards the wall, bending the arm at the elbow, and lowering your chest to the wall in a controlled push-up motion.
Push back to the starting position, extending your arm and using your chest and triceps muscles.
Repeat the motion for the desired number of reps before switching to the other arm.
Remember to keep your movements controlled, and avoid locking your elbow fully at the end of the motion. Adjust the difficulty by changing your distance from the wall; the closer you are, the easier it will be, and conversely, the further you stand, the more challenging it becomes. Always keep proper form to prevent injury.
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Supported Single-Arm Push-Up Wall FAQs
What muscles does the Supported Single-Arm Push-Up Wall work?
The Supported Single-Arm Push-Up Wall mainly works the chest and triceps, with help from the shoulders and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Supported Single-Arm Push-Up Wall?
None. The Supported Single-Arm Push-Up Wall is a bodyweight exercise, so you can do it anywhere.
What workout day should the Supported Single-Arm Push-Up Wall go on?
It belongs on push day in a push/pull/legs routine.
What are some Supported Single-Arm Push-Up Wall variations and alternatives?
Similar exercises include the Supported Arm Stretch, Bodyweight Wall-Supported Standing Around-The-World, Bodyweight Wall-Supported Standing Military-Press and Against-Wall Close-Grip Push-Up.
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