One Arm Against Wall
Description
The one-arm wall push-up is a beginner-friendly unilateral pushing exercise where you stand facing a wall and press with one arm at a time. The steep angle makes it very easy, allowing people who cannot do floor push-ups to train single-arm pressing.
Equipment Required
One Arm Against Wall Instructions
- Stand facing a wall at arm’s length. Place one hand on the wall at chest height.
- Place the other hand behind your back.
- Lean forward into the wall by bending your pressing arm.
- Push back to the starting position by extending your arm.
- Complete reps, then switch arms.
- Stand further from the wall for more difficulty.
- Keep your body straight throughout.
- Aim for 10 to 15 reps per arm.
One Arm Against Wall Form & Visual
One Arm Against Wall Benefits
- Most beginner-friendly unilateral press
- Builds single-arm pressing strength
- Progression toward harder push-up variations
- No equipment needed
- Adjustable difficulty by distance from wall
- Safe and accessible
One Arm Against Wall Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Core (slight stabilizer)
One Arm Against Wall Variations & Alternatives
- Wall Push-Up (two arms)
- Standard Push-Up
- Incline Push-Up
- Knee Push-Up
- One-Arm Incline Push-Up
