Wall One Arm Push Up. How-to, proper form and tips

Wall One Arm Push Up icon

The Wall One Arm Push Up is an easy modification of the One Arm Push Up and can be done even without preparation.

Video demonstration

How to and step by step instructions:

  1. Stand in front of a wall, feet at shoulder width.
  2. Touch the wall with one hand, arm straight.
  3. Place the other hand on your back.
  4. This is the starting position.
  5. Bend the arm bringing the chest close to the wall.
  6. Extend the arm returning to the starting position.

Hints & tips:

  • Move the feet away from the wall to increase the difficulty.


  • Easy variant for the One Arm Push Up.
  • Can be done everywhere without equipment.
  • Strengthen the obliques.

Muscles worked and body parts involved:

Primary , Secondary

Muscles: Core & Upper body

Primary muscles: Shoulder, Triceps, Chest, Obliques

Secondary muscles: Abs, Lowerback

Other names

The exercise can be found with other names. Examples are:

  • Wall One Arm Push Up
  • Wall Single Arm Push Up

Heading to the One Arm Push Up

Wall One Arm Push Up icon
1. Wall One Arm Push Up

One Arm Push Up Variants

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Muscle: Core and Upper body

Collection: Push Up Variations

Category: Bodyweight