Wall Push Up Variations

Wall Push Ups Variations

Push ups from a wall don’t have to be the wimpy way to do push ups. Change them up and make them fun! All you need is a wall or use a doorway for a bigger range of motion.

Start with perfect posture:

  • Abs in
  • Chest open
  • Shoulders retracted and depressed
  • Neck neutral

Wall Push Ups

Wall Push Ups (Targets chest)

  • The greater the distance from the wall the harder it will be.
  • Hands wide in perfect posture.
  • Keep body in a straight line – don’t push butt out or sag hips).
  • Perform up to one minute of push ups.

Wall Push Up to Closed Squat (Targets chest, thighs, & glutes)

  • Perform a push up against wall.
  • Push off and push your hips back into a squat position.
  • Only go as low as you can with perfect posture and keep weight on your heels.
  • Stand up and repeat sequence for one minute.

Wall Push Up to Power Hop Wide Squat (Targets chest, thighs, & glutes)

  • Perform a push up against the wall.
  • Jump out with your feet wider than your shoulders.
  • Perform a squat.
  • Jump together before repeating sequence for 1 Minute.

Wall Push Ups  Leg Swing

Wall Push Up with Leg Swing (Targets chest & core)

  • Perform a push up.
  • Do a controlled leg swing forward and back with the pushups.
  • Make sure you don’t round your back with the forward swing or arch with your back swing.
  • Perform for 30 seconds on each leg.


Try them out and let me know what you think!



2 thoughts on “Wall Push Up Variations

  1. Pingback: A Hiking Circuit Workout | Joy, Fitness, & Style

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