One arm wall push-ups are a beginner variation of one arm push-ups done while standing with one arm on a wall. 

They are a unilateral pushing movement that requires you to use one arm at a time. 

One arm wall push-ups are the best way for anyone wanting to acquaint themselves with one arm push-up form.

Muscles Worked By One Arm Wall Push-ups:

Like most push-up variations one arm wall push-ups build the muscles of the chest, shoulders and triceps of the working arm.

How To Do One Arm Wall Push-ups

To do one arm wall push-ups you’ll need a wall (obviously).

1.  Stand in front of the wall at a distance slightly more than one arms length. Take a stance slightly wider than shoulder width apart. A wider stance offers more stability during this exercise especially since there are only 3 points of contact between you, the wall and the ground. 

2.  Place your working arm (always the weaker side first) on the wall, at or slightly lower than shoulder height. 

3.  Take a deep breath to brace your core, then squeeze your glutes, quads and abs. With your non-working arm grab the back of your hamstring on the same side. This will keep your entire body tight throughout the movement. 

4.  Depress the shoulder blade of your working arm while thinking about this cue – “place your shoulder blade in your back pocket”.

5.  While maintaining core tightness and scapular depression – unlock the elbow of your working arm and lower your chest to the wall. You might have to rotate your torso toward your non-working arm to maintain balance.  

Who Should Do One Arm Wall Push-ups

One arm wall push-ups are the first exercise in the one arm push-up progression that can be followed by those training for one arm push-ups.

Who Shouldn’t Do One Arm Wall Push-ups

Beginners who cannot perform at least 3 sets of 20 repetitions of traditional push-ups have no business pursuing one arm push-ups. This is because one arm push-ups require a lot of shoulder strength and stability, which can be gained via traditional push-ups without a lot of risk involved. 

How to Make One Arm Wall Push-ups Harder

One arm wall push-ups can be made harder by stepping away from the wall ever so slightly. 

The exercise can also be made harder by increasing the number of sets and repetitions you perform. 

But, the best way to make your one arm wall push-ups harder is by performing incline one arm push-ups. 

Lowering the angle of inclination of one arm wall push-ups increases the difficulty of the exercise by placing more of your bodyweight on your hands. 

How To Make One Arm Wall Push-ups Easier:

You can make one arm wall push-ups easier by inching your feet closer to the wall. 

But, one arm wall push-ups are the easiest exercise in the one arm push-up progression. If you need to make one arm push-ups easier, then you haven’t built up the basic strength to perform the exercise. 

Thus if you need to make one arm wall push-ups easier, then it might be better to build your strength with two handed push-up variations instead. 

If you’re not sure where to start your push-up journey, check out my full push-up progression guide instead. 

Benefits Of One Arm Wall Push-ups:

The major benefit of one arm wall push-ups is that the exercise eliminates most of the effects of gravity on your working arm. 

The mostly upright stance in one arm wall push-ups bears most of your bodyweight such that your arms can learn the mechanics of the movement safely. 

Conclusion:

One arm wall push-ups are a great way for those attempting the one arm push-up to acquaint themselves with the exercise. 

While one arm wall push-ups are a beginner variation of the one arm push-up progression, they are not a beginner friendly exercise. 

Those new to push-ups are better off mastering 2 handed variations of push-ups before advancing to the one arm wall push-up.