Single Arm Push Up Supported Wall
Description
The single arm push up supported wall is a beginner friendly progression toward a true one arm push up. Pushing against a wall reduces the load and builds unilateral pressing strength.
Equipment Required
Single Arm Push Up Supported Wall Instructions
- Stand facing a sturdy wall about an arms length away.
- Place one hand flat on the wall at chest height.
- Tuck the other arm behind your back.
- Step the feet back so your body angles forward toward the wall.
- Brace the core and keep the body straight from heels to head.
- Bend the working elbow and lower your chest toward the wall.
- Press through the palm to push back to full arm extension.
- Complete all reps on one arm then switch.
Single Arm Push Up Supported Wall Form & Visual
Single Arm Push Up Supported Wall Benefits
- Trains unilateral pushing strength with reduced load.
- Beginner friendly progression toward one arm push ups.
- Builds chest, triceps, and shoulder stability.
- No equipment beyond a wall.
- Trains anti rotation as the body resists twisting.
- Easy to scale by stepping closer or farther from the wall.
Single Arm Push Up Supported Wall Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Core
Single Arm Push Up Supported Wall Variations & Alternatives
- Wall Push Up
- Single Arm Push Up
- Incline Push Up
- Archer Push Up
