Wall Push-Up Version II
The Wall Push-Up Version II mainly works the chest, with help from the shoulders, triceps and back. No equipment needed: it uses just your bodyweight.
Wall Push-Up Version II Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii); Boxer Muscle (serratus anterior)
How to do the Wall Push-Up Version II
Setup
Stand facing a sturdy, vertical wall.
Position your feet a comfortable distance away from the wall to create an incline for your body when leaning forward.
Place your palms flat against the wall at approximately chest height, with hands slightly wider than shoulder-width apart.
Movement
Slowly bend your elbows to bring your chest closer to the wall while maintaining a straight line from your head to your heels.
Keep your core engaged to prevent your lower back from arching and ensure your body remains rigid throughout the movement.
Pause briefly when your chest nearly touches the wall.
Push through your palms to extend your arms, returning to the starting upright position under control.
Wall Push-Up Version II FAQs
What muscles does the Wall Push-Up Version II work?
The Wall Push-Up Version II mainly works the chest, with help from the shoulders, triceps and back. The main muscles are the pectoralis major.
What equipment do you need for the Wall Push-Up Version II?
None. The Wall Push-Up Version II is a bodyweight exercise, so you can do it anywhere.
What workout day should the Wall Push-Up Version II go on?
It belongs on push day in a push/pull/legs routine.
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