Chest · Bodyweight
Forearms to Wide Grip Wall Push-up
How to do the forearms to wide grip wall push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Stand facing a wall and place your forearms flat against it, wider than shoulder-width. Press up off your forearms onto your hands in a wide position, then lower back to your forearms under control, keeping your body straight from head to heels.
- 1Your chest working as you press up to the wide hand position
- 2Core staying tight to hold a straight line
- 3A controlled stretch across the chest at the bottom
Common mistakes
- Letting your hips sag toward the wall or pike out
- Placing your hands so wide it strains the shoulders
- Doing short partial reps instead of full range
Muscles worked
The forearms to wide grip wall push-up mainly works the mid chest, with the triceps, upper chest, lower chest, upper abs, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Upper AbsSupport
- Front DeltsSupport
- ForearmsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the forearms to wide grip wall push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.