What muscles does feet on wall push up work?

Feet on Wall Push Up mainly works your chest. It also works your shoulders, triceps and abs.

What equipment do you need for feet on wall push up?

You do not need any equipment for feet on wall push up. You can do it with just your body.

How do you do feet on wall push up?

Here is how to do feet on wall push up. Face a wall and place your palms flat against it at about shoulder height and shoulder width apart. This is an incline-style push-up done against the wall, which reduces the load and makes it beginner friendly. Walk your feet back a short distance so your body forms a straight line leaning into the wall at an angle. The farther back your feet, the harder the push-up becomes. Set your shoulders down and back and brace your core so your body is one rigid plank from head to heels with no sag at the hips. Position your hands so your wrists are under or just below your shoulders, fingers spread for a stable base. Take a breath and brace before you move. Lower your chest toward the wall by bending your elbows, letting them travel to about 45 degrees from your body rather than flaring straight out. Descend over about 2 seconds under control. Bring your chest close to the wall while keeping your body straight, feeling a stretch across the chest and tension in the shoulders and triceps. Press yourself back to the start by pushing the wall away, straightening the arms without fully locking out hard. Drive through your palms and keep the plank line intact. Breathe out through the push and keep your core tight so your hips never sag or pike as you move. Repeat for 10 to 20 reps for 3 to 4 sets, and walk your feet farther back or progress to a lower surface as you get stronger.

What are common mistakes to avoid with feet on wall push up?

When you do feet on wall push up, avoid these common mistakes: letting the hips sag or pike; flaring the elbows straight out to the sides; cutting the range of motion short.

Is feet on wall push up good for beginners?

Feet on Wall Push Up is a beginner exercise. It is a good choice if you are new to training.

Feet On Wall Push Up Exercise - How To Video & Tips

Feet on Wall Push Up Overview

The feet on wall push up works your chest. It also hits your shoulders, triceps, and abs. The triceps are the muscles on the back of your arms. You place your hands on the floor and your feet up on a wall. Your body makes a straight line at an angle. Then you push up and down. Putting your feet on the wall adds more weight to your arms. That makes the push harder. This move is good for beginners who want more than a floor push-up. The feet on wall push up builds a strong chest and steady core. Your abs work hard to hold the line. You need no gear, just a wall and floor space. It fits well in a home workout. It also works in a push day. Move slow and keep your body stiff.

What Is The Point of the Feet on Wall Push Up?

The feet on wall push up exercise builds chest strength while being easier than regular push ups. Perfect for beginners who want to develop upper body power.

How To Do The Feet on Wall Push Up

Face a wall and place your palms flat against it at about shoulder height and shoulder width apart. This is an incline-style push-up done against the wall, which reduces the load and makes it beginner friendly.
Walk your feet back a short distance so your body forms a straight line leaning into the wall at an angle. The farther back your feet, the harder the push-up becomes.
Set your shoulders down and back and brace your core so your body is one rigid plank from head to heels with no sag at the hips.
Position your hands so your wrists are under or just below your shoulders, fingers spread for a stable base. Take a breath and brace before you move.
Lower your chest toward the wall by bending your elbows, letting them travel to about 45 degrees from your body rather than flaring straight out. Descend over about 2 seconds under control.
Bring your chest close to the wall while keeping your body straight, feeling a stretch across the chest and tension in the shoulders and triceps.
Press yourself back to the start by pushing the wall away, straightening the arms without fully locking out hard. Drive through your palms and keep the plank line intact.
Breathe out through the push and keep your core tight so your hips never sag or pike as you move.
Repeat for 10 to 20 reps for 3 to 4 sets, and walk your feet farther back or progress to a lower surface as you get stronger.

Feet on Wall Push Up Form Tips

Keep your body in one straight line. Do not let your hips sag.
Set your hands under your shoulders. Point your fingers forward.
Move slowly both down and up. Control the whole rep.
Bend your elbows back at a slight angle. Do not flare them wide.
Lower until your chest is near the floor.
Squeeze your belly and glutes to hold your line.
Breathe in as you lower. Breathe out as you push up.
Keep your neck in line with your back. Do not drop your head.
Push the floor away hard at the top.

Common Mistakes to Avoid for the Feet on Wall Push Up

Letting the hips sag or pike. If your body bends in the middle, you lose the plank line and put stress on your lower back while taking work off the chest. Brace your core and keep a straight line from head to heels the whole rep.
Flaring the elbows straight out to the sides. A 90 degree flare stresses the shoulders and weakens the push. Keep the elbows tucked to around 45 degrees so the load stays on the chest and triceps.
Cutting the range of motion short. Barely bending the arms only trains a sliver of the movement and skips the chest stretch. Lower until your chest is close to the wall on every rep.
Standing too upright so it is too easy. If your feet are barely back, there is almost no load and the exercise does little. Walk your feet farther from the wall to increase the challenge as you get stronger.
Rushing the reps with momentum. Bouncing quickly off the wall lets speed do the work and takes tension off the muscles. Control a roughly 2 second descent and a smooth press.
Letting the wrists collapse or the fingers stay stiff. A poor hand base leaks force and can strain the wrist. Spread your fingers and press through your whole palm for a stable platform.
Shrugging the shoulders up toward the ears. A rising shoulder means the traps are taking over and the shoulders are not set. Keep the shoulders pulled down and back throughout.
Holding your breath through the set. Locking your air makes you rigid and light-headed. Exhale as you press and breathe in as you lower.
Dropping the head or craning the neck. Letting the head hang or jut forward breaks the straight line and strains the neck. Keep the neck neutral and in line with your spine.
Never progressing the difficulty. Staying at the same easy angle forever means no more improvement. Move your feet back over time or graduate to an incline bench or the floor.
Losing the core brace mid-set. When the core gives out, the hips sag and the whole line breaks. Keep the abs and glutes tight so the body stays rigid from start to finish.

Feet on Wall Push Up Workout Tips

Keep your body rigid as one plank. A straight line from head to heels protects your lower back and keeps the load on the chest, shoulders, and triceps.
Adjust the difficulty with your foot position. The farther back your feet, the harder it gets, so you can dial the challenge to your exact level.
Keep the elbows around 45 degrees. This angle protects the shoulders and keeps the chest and triceps loaded, just like a proper floor push-up.
Use a controlled tempo. A roughly 2 second descent and a smooth press keeps tension on the muscles and builds control.
Lower until your chest nears the wall. A full range works the chest through a bigger stretch and builds more strength than short reps.
Great as a starting point for beginners. This is an accessible entry to push-ups that lets you groove the pattern before facing your full bodyweight.
Progress toward harder push-ups over time. Walk your feet back, then move to an incline bench, then the floor as you get stronger, which is progressive overload with bodyweight.
Aim for 10 to 20 reps for 3 to 4 sets. When that feels easy, make the angle harder rather than just chasing more reps.
Set your shoulders down and back. Packing the shoulders keeps the joint safe and lets the chest and triceps drive the push.
Spread your fingers for a stable base. A wide hand base steadies the wrist and channels force cleanly into the wall.
Use it as a warm-up for heavier pressing. A few sets prime the chest and shoulders before a bench or dip session.
Keep your core braced the whole set. A tight trunk holds the plank line and stops the hips from sagging.
Perfect for training anywhere. All you need is a wall, so this is ideal at home, in a hotel, or when easing back after a layoff.
Film yourself from the side. A quick video reveals hip sag and elbow flare far better than how the set feels.
Do not rush to the floor before you are ready. Master the movement and build strength at the wall first, then progress step by step.
Be consistent. Steady practice with clean reps builds the pressing strength you need to move on to tougher variations.