Chest · Bodyweight
Single Arm Push-up Supported Wall
How to do the single arm push-up supported wall, 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 one hand on it at chest height with your feet back so your body leans in at an angle. Lower your chest toward the wall under control, then press back while keeping your hips square and resisting any twist through your torso.
- 1Working-side chest and triceps driving you off the wall
- 2Obliques bracing to keep your hips from rotating
- 3An even press without your torso caving toward the wall
Common mistakes
- Letting your hips twist toward the working arm
- Shrugging the shoulder up toward your ear
- Cutting the range short instead of touching close to the wall
Muscles worked
The single arm push-up supported wall mainly works the mid chest and triceps, with the upper chest, obliques, front delts, lower chest, upper abs, and lower abs assisting.
- Mid ChestPrimary
- TricepsPrimary
- Upper ChestSupport
- ObliquesSupport
- Front DeltsSupport
- Lower ChestSupport
- Upper AbsSupport
- Lower AbsSupport
- LatsMinor
- GlutesMinor
Kovo programs the single arm push-up supported wall 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.