Exercises / Horizontal push
Wall push-up
Horizontal push Bodyweight Complexity 1/5
Working position
Setup
Stand arm's length from a wall, hands at shoulder height and width.
Execution
Lower the chest toward the wall, then press away.
Coaching cues
- Body stays one straight line
- Elbows about 45 degrees from the ribs
- Push the wall away
Common fault
Bending at the hips instead of moving as one piece
Fix: Step closer to the wall and cue glutes tight.
Muscles trained
Primary: Pectoralis major (pecs)Triceps brachii (triceps)
Secondary: Deltoid (delts)
Regression and progression
Easier: This is the entry-level variation.
Harder: Chest press machine
Rule
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.