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Exercise Profile
  • Target Muscle Group
    Chest
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelAdvanced
  • Secondary Muscles
    Abs, Shoulders, Triceps
Target Muscle Group

Chest

Chest Muscle Anatomy Diagram

Feet on Wall Push Up Overview

The feet on the wall push up is an advanced variation of the push up that primarily targets the muscles of the chest.

When performing the feet on the wall push up, you’re forced to stabilize your body to a greater extent than a traditional push up which activates the core. The angle in which you push during the exercise with also require more effort from the shoulders than a normal push up.

Feet on Wall Push Up Instructions

  1. Assume a quadruped position on the floor with your hands under your shoulders, toes tucked, and knees under hips.
  2. Extend one leg at a time and drive your feet into a wall. Assume a push up position with the legs straight, elbows extended, and head in a neutral position looking at the floor.
  3. Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows.
  4. Descend until the upper arms are parallel or your chest touches the floor.
  5. Push back to the starting point by extending the elbows and driving your palms into the floor.
  6. Repeat for the desired number of repetitions.

Feet on Wall Push Up Tips

  1. You may have to set up slightly closer to the wall than normal and position your feet higher than your head on the wall so that your feet don’t slide down.
  2. Your arms should resemble an arrow in the bottom position, not a “T”.
  3. Your spine should remain rigid throughout the entire exercise, think of the push up as a moving plank.
  4. Squeeze your glutes and brace your abs before descending to keep the ribcage neutral.
  5. Keep the chin down and don’t look forward.
  6. Imagine you’re trying to push your thumbs together while completing the movement, this will improve activation of the pecs.
  7. Don’t allow the head to jut forward, the chest should touch at the same time as your nose.
  8. Think about trying to push yourself as far away from the floor as possible.
    • Ensure you push all the way through the floor at the top of the repetition and allow your shoulder blades to move around your ribcage.
    • Most folks cut the repetition short and don’t garner the full benefits.
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