Arms · Bodyweight
Wall Pulse
How to do the wall pulse, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Stand facing a wall an arm's length away and place your palms flat on it at chest height. Bend your elbows slightly to press into the wall, then pulse with small, quick contractions while keeping constant tension through your arms and chest.
- 1Constant tension in your triceps and chest as you press into the wall
- 2Small controlled pulses, not full reps
- 3A braced core and tall posture throughout
Common mistakes
- Letting your hips sag or back arch
- Pressing with locked elbows instead of staying slightly bent
- Using your shoulders to shrug instead of pushing through the arms
Muscles worked
The wall pulse mainly works the triceps, with the mid chest, upper chest, and front delts assisting.
- TricepsPrimary
- Mid ChestSupport
- Upper ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the wall pulse 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 triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.