CalisthenicsIn review

Wall Push-Up

A standing push-up with the hands on a wall, the easiest push-up variant.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Horizontal push
Modality: Calisthenics
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Stand facing a wall, about one arm's length away.
Place the hands on the wall at shoulder height, a little wider than the shoulders.
Step the feet back until the body leans in one line from head to heels.

Do the rep

Bend the elbows and lower the chest toward the wall.
Press back to straight arms.

What counts as a rep

A rep counts when the chest comes close to the wall and the arms return to straight, with the body in one line.

One rep lowers the chest close to the wall and ends at straight arms with the body in one line.

Breathing

Inhale as you lower; exhale as you press up.

Cues

Keep the body in one line.
Keep the elbows about 45 degrees from the body.
Step the feet farther back when the reps get easy.

Common mistakes

Bending at the hips
What you seeThe hips move back and only the head moves toward the wall.
FixBrace the trunk and move the body as one piece.
A straight body keeps the load on the chest and arms.
Short range
What you seeThe chest stops far from the wall.
FixLower until the chest comes close to the wall.
Full range makes the rep count.

Stop the set if

Stop if you feel sharp pain.
Stop if the feet slip on the floor.
End the set when you cannot meet the stated range under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Chest · moderate confidence
Triceps · moderate confidence
Front deltoids · moderate confidence

Assisting

Deep core / trunk stabilizers · moderate confidence
Serratus anterior · moderate confidence

Equipment

Bodyweight + Wall

Use a clear, solid wall and a floor where the feet do not slip.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 2, written from the blueprint CSV row and the Wave 2 rules page of 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the rules page; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_incline_push_up, the closest Wave 1 record.
The record requires the wall, a picker item that every user has (always available). Home stays yes.
The CSV lists a mat and a bench as optional. The user stands and pushes against a wall, so the record drops both.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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