Push-up (wall) V. 2
Skip the guesswork: Push-up (wall) V. 2 leans on pure bodyweight leverage for a chest that grows from tension.
How to do Push-up (wall) V. 2
- Stand facing a wall, about arm's length away.
- Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
- Step back with your feet, keeping them hip-width apart.
- Engage your core and keep your body in a straight line from head to heels.
- Bend your elbows and lower your chest towards the wall, keeping your body straight.
- Pause for a moment, then push yourself back to the starting position.
- Repeat for the desired number of repetitions.
Push-up (wall) V. 2 Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Change leverage or elevation before you add load.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Add reps first, then slow the lowering phase.
Common Push-up (wall) V. 2 Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Cutting the range short so the chest never lengthens
Lower under control to a real stretch before pressing back.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Push-up (wall) V. 2
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Push-up (wall) V. 2 — Frequently Asked Questions
How do you do the Push-up (wall) V. 2?
Stand facing a wall, about arm's length away. Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart. Step back with your feet, keeping them hip-width apart. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Push-up (wall) V. 2 work?
The Push-up (wall) V. 2 primarily targets the pectorals. It is classified as a chest exercise and is performed with your bodyweight only.
How many sets and reps of the Push-up (wall) V. 2 should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Push-up (wall) V. 2 good for beginners?
Not usually. The Push-up (wall) V. 2 is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.
What can I do instead of the Push-up (wall) V. 2?
Try the Barbell Reverse Grip Incline Bench Press, Kettlebell Plyo Push-up or the Dumbbell Lying One Arm Press V. 2. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
