Step by step instructions, muscle activation and variants for the Wall Pulse.
The wall pulse is a bodyweight upper-arm exercise performed facing a wall, using it as a fixed surface to create resistance through rapid, short-range pressing movements. It targets the triceps with continuous tension through a pulsing motion and can serve as an effective warm-up or burnout finisher.
Common mistakes content is coming soon.
The Wall Pulse is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.