Single Arm Push-up Supported Wall
The Single Arm Push-up Supported Wall is a modified push-up that targets the chest, shoulders, and triceps while providing support for balance.
- Stand facing a wall and place one hand on the wall at shoulder height.
- Step back to create a slight incline, keeping your body straight.
- Lower your body towards the wall by bending your elbow.
- Push back to the starting position, engaging your core throughout.
How to perform the Single Arm Push-up Supported Wall
- Set up. Set up in a stable, balanced starting position appropriate for the Single Arm Push-up Supported Wall using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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