Core · Bodyweight
Wall Press and Twist
How to do the wall press and twist, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Stand a forearm's length from a wall with your feet shoulder-width apart. Press one hand flat into the wall at chest height, then rotate your torso away from the wall, opening your free arm out behind you while keeping your hips facing forward. Return to center and repeat, working the rotation through your trunk.
- 1Feel your obliques drive the rotation away from the wall
- 2Keep steady pressure into the wall through your planted hand
- 3Keep your hips square and let your spine do the turning
Common mistakes
- Don't let your hips rotate along with your torso
- Avoid yanking the twist from your arm instead of your core
- Don't round or hunch your shoulders during the press
Muscles worked
The wall press and twist mainly works the obliques, with the upper abs and lower abs assisting.
- ObliquesPrimary
- Upper AbsSupport
- Lower AbsSupport
- TricepsMinor
- ForearmsMinor
- Upper ChestMinor
- Mid ChestMinor
- LatsMinor
- Lower BackMinor
- Upper TrapsMinor
- QuadsMinor
- GlutesMinor
- Front DeltsMinor
- Rear DeltsMinor
Kovo programs the wall press and twist 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 abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.