BIP.

Exercise library · Full body

Wall walk

Vertical press for the whole body with your bodyweight.

How to do it

1 of 3

High plank, soles against the wall

  1. Starting position

    Start in a high plank with your soles against the wall, arms straight and hands under your shoulders.

  2. The movement

    Walk your feet up the wall and move your hands closer until your body is nearly vertical, then walk back.

Most common mistake

Don't let your lower back arch, brace your core and keep your body steady as your hands and feet move.

Watch the video larger →

Muscle group
Full body
Equipment
Bodyweight
Where
Home or gym
Logged as
Reps

Muscles worked

The wall walk is a shoulder exercise in which you gradually turn upside down. The closer your hands get to the wall, the more bodyweight your shoulders carry, with the front of the shoulder doing most of the work. Your triceps keep your arms straight, and your traps and the muscles around your shoulder blades help push you upwards. Your trunk and glutes keep your body straight. It builds strength and body control for handstands, and gets you used to being upside down.

Common mistakes

  • Going all the way before you are ready. The last step towards the wall is the hardest. Only go as far as you can keep your body still, and move your hands closer session by session.
  • Letting your shoulders collapse. Your head then drops low and the weight hangs on your joints. Push yourself tall through your arms, as if pushing the floor away.
  • Falling down instead of walking. The way down takes as much control as the way up. Walk back in small steps, and do not lower yourself until you are back in the plank.

Variations and alternatives

  • The pike push-up loads your shoulders with your feet still on the floor, an easier step.
  • The wall handstand hold is the next step once you can walk all the way up: stay there and hold.
  • The handstand push-up is the demanding follow-on, in which you lower yourself and press back up in a handstand.

Sets and reps

Each rep is a full trip up and down. 3 to 5 sets of 1 to 5 reps with one to two minutes' rest suits most people. End the set when you lose your line or hesitate on the way up. You can also hold the top for 10 to 30 seconds. The guide to sets and reps covers rest and set numbers.

Progress by walking a little closer to the wall, adding a rep per set or holding the top longer. That is progressive overload with your bodyweight as resistance. Clear the space around you and use a floor where your feet will not slip. If your wrists or shoulders hurt, stop the exercise and have it looked at by a doctor or physiotherapist.

Want it in a programme?

Tell BIP your goal and your equipment, and BIP builds a week with sets, reps and rest worked out. You log your weights as you train and watch yourself get stronger. The first week is free.

Create a programme →