12 Best Wall Walk Alternatives For Shoulder Strength
Wall Walks are an amazing exercise for building shoulder strength. Plus, in addition to developing shoulder strength, Wall Walks will also improve your coordination, shoulder stability and core strength.
Wall Walks are also great to utilize as part of a progression toward doing Handstand Push-Ups.
However, if you’re here reading this I’m guessing you need an alternative exercise.
Maybe you don’t have a sturdy wall you feel comfortable putting your feet onto. Or, maybe you’re not quite ready (yet!) to do Wall Walks because they can be pretty challenging.
Whatever the reason, you’re in the right place. I’m about to share with you 12 of my favorite alternatives for Wall Walks.
Alternatives for Wall Walks
I’ve tried to add as much variety as possible to this list of alternatives as possible. There are exercises using all different types of equipment and exercises that range from beginner-friendly to advanced.
The thing all of the alternate exercises have in common is they emphasize shoulder strength and many also will challenge core stability.
Hopefully, at least one of the exercises will fit what you’re looking for.
Handstand Push-Ups
I feel like I should get the obvious Wall Walk alternative out of the way first. Wall Walks are often used as part of a progression toward being able to do a full Handstand Push-Up.
Step-by-Step Instructions
- Start in a handstand position with your hands on the ground, arms straight, and body in a straight line. You can kick up into the handstand or walk your feet up a wall to get into position.
- Slowly lower yourself down, bending your elbows and keeping your body in a straight line. Your head should lightly touch the ground, or a mat, and then push back up to straight arms.
- Control your descent and make sure to keep your body in a straight line throughout the movement. Avoid arching or sagging your back, and keep your elbows close to your body.
Coaching Points
Handstand Push-ups require a significant amount of strength in the shoulders, triceps, and core. Therefore, it’s important to build a strong foundation by focusing on exercises that target these muscle groups. This may include exercises like Shoulder Presses, Dips, and Planks.
Handstand push-ups require a lot of coordination and balance. Concentrate on your form like keeping your core tight and keeping your elbows close to your body.
Don’t get frustrated! With consistent practice and dedication, you can conquer this challenging movement.
Pike Push-Ups
Pike Push-ups make a great Wall Walk alternative and are often used as part of a Handstand Push-up progression.
Pike Push-ups are very similar to Wall Walks, but because the movement is more stationary, they take less overall coordination and less core strength in my opinion. If you feel like you’re close but not quite ready for Wall Walks, you may want to give Pike Push-ups a shot.
Step-by-Step Instructions
- Start in a downward dog yoga pose, with your hands and feet on the ground and your hips lifted high.
- Engage your core and slowly lower your head towards the ground, bending your elbows to perform a push-up.
- Once your head is a few inches above the ground, push back up to the starting position.
Coaching Points
The closer your hands are to your feet the more Pike Push-Ups will target the shoulders over the chest.
Increase the difficulty of this exercise by elevating the feet up onto a bench or box.
Overhead Press
If you just want an effective shoulder strength-building exercise as a Wall Walk alternative, the Overhead Press is probably the best option there is.
Instructions
- The grip should be shoulder-width apart.
- Elbows should be under the bar.
- Torso should be erect.
- Move the bar off the rack.
- Keep your chest up.
- Push the bar up to full elbow extension.
- As soon as the bar passes the head – ‘pull the head through’ – so that the bar is being locked out directly over the ears.
- Keep elbow pointing out to the side until arms are fully extended.
- Do not forcefully lock out the elbow.
- Lower the bar slowly and under control to shoulder level.
- Do not jerk or bounce at the bottom.
Coaching Points (Common Mistakes)
The biggest mistake I see with Overhead Presses is overarching the back and leaning back way too much (hyperextension of the spine). This places too much unnecessary stress on the low back that should be avoided.
The other common mistake that I see is bending the knees and using the legs too much. A slight bend is okay, especially when trying to squeeze out that last rep or two of the set. But, if the exercise starts to resemble more of a Push Press as opposed to a Shoulder Press then the weight should be lowered.
Push Press
The Push Press turns the Overhead Press into a power movement. In fact, Push Presses are one of the best shoulder movements you can do to develop upper body power.
Pro Tip: Can also be done with dumbbells.
Step-by-Step Instructions
- Place the barbell on a rack at chest height. Stand facing the bar.
- Grip the bar slightly wider than shoulder-width. Unrack and position it at shoulder level.
- Stand with feet shoulder-width apart, knees slightly bent.
- Bend your knees slightly, keeping your torso upright.
- Explosively extend your knees and hips, transferring the power to the barbell.
- While maintaining momentum, press the barbell overhead until your arms are fully extended.
- Lower the bar back to the shoulders, controlling the descent.
Coaching Points
Push Press is very technical, uses the whole body, and requires patience and persistence. Focus on proper form and only increase in weight once you’ve mastered the technique.
Feet Elevated Push-ups
Feet Elevated Push-Ups apply the same principles as Pike Push-Ups. By elevating the feet, you place more emphasis on the shoulders which makes them a good Wall Walk alternative.
Step-by-Step Instruction
- Lie face down on the floor and place your feet up on a bench or box.
- Pull your toes in so that you’re on the tip of your shoes.
- Eyes should be focused straight down or slightly up.
- Pull your hands close to about the nipple line of the chest and bring them out about 2-3 inches away.
- Take a deep breath, engage the core and brace.
- Push yourself up in one unit. There should be no sagging of the waist. The entire body from head to toe should move up and then back down in unison.
- Lock out your push-up and pause.
- Slowly lower yourself back down and get ready for the next repetition from just above the ground.
Coaching Points
By far the biggest mistake I see with Feet Elevated Push-ups (or any push-up really) is lifters not using a full range of motion. Push all the way up and slowly lower yourself back to about an inch of the ground.
Elbow angle. Another common mistake in pressing movements is lifters allowing the elbows to flare. Remember to keep your elbows at 45 degrees to keep your shoulders healthy.
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Landmine Press
I like Landmine Presses as an alternative to Wall Walks because they demand not just upper body strength, but also shoulder stability and core stability.
How To
- Setup a landmine attachment with a barbell.
- Grab the end of the barbell and start with it at chest level.
- Feet should be shoulder-width apart with knees slightly bent and core braced.
- Remove one hand from the bar and then press the bar to full extension with the other arm.
- Lower the bar back to chest level under control.
Coaching Points
Keep the core braced and maintain a neutral torso when doing Landmine Presses. If you find yourself leaning back and arching the low back, lower the weight if needed and correct your form.
Single Arm Dumbbell Shoulder Press
If you don’t have a Landmine attachment, a Single Arm Dumbbell Press is another way to combine upper body strength and core stability in the same movement.
Step-by-Step Instruction
- Stand with the dumbbell next to you.
- Hinge at the waist and bend the knees until you can grab the dumbbell.
- Keep a neutral spine, and a nice flat back, and lift the dumbbell into your pressing position.
- I recommend palms facing away or toward you (whichever feels more comfortable).
- Brace the abdominal muscles and engage the upper back.
- Press the dumbbell directly overhead. (The dumbbell should not track forward.)
- Lock the reps out and pause for a quick second with each repetition.
- Slowly lower the dumbbell back to the starting position to prepare for the next repetition.
- Once all reps are completed on one arm, switch to the opposite arm and repeat.
Coaching Points
When doing Single Arm Shoulder Presses, keep the core engaged as you press. If you feel you are arching your back as you reach closer to lockout, consider going down in weight.
Dumbbell Curl and Press
Wall Walks incorporate almost your entire upper body to execute properly and that’s why I like the Dumbbell Curl and Press as an alternative. It’s a combo movement that gets multiple muscle groups involved.
Step-by-Step Instruction
- Grab dumbbells that you can perform at least 8 perfect reps with here.
- Standing nice and tall, hammer curl the dumbbells up to shoulder height.
- From here, press the dumbbells straight up overhead to lockout.
- Slowly bring the dumbbells back and down to shoulder height.
- From here, slowly return the dumbbells to your side.
Coaching Points
Go slow! Time under tension is key here. Feel the burn, especially on the way back down.
It’s easy to get out of control and begin swinging dumbbells all over the place with Curl and Presses. Stay in control of the weight throughout.
Dumbbell Z Press
The Dumbbell Z Press is a great Wall Walk alternative because – like Wall Walks – it demands not just shoulder strength, but core strength and shoulder stability as well.
How To
- Sit on the floor with legs straight out in front.
- Brace the core and raise dumbbells to shoulder level (or have a partner hand them to you).
- Make sure your posture is good and your core is tight before trying to press.
- Press the dumbbells to full extension overhead.
- Lower the dumbbells back down to the shoulders and repeat.
Coaching Points
The Dumbbell Z Press demands hamstring flexibility and core stability to maintain the body position while pressing. Deficits in either of these areas will greatly hinder your ability to be able to do Z Presses.
Make sure to maintain a vertical torso throughout the movement so that you’re pressing the dumbbells directly over the ears.
Kneeling Single Arm Press
The Kneeling Single Arm Press is very similar to the Dumbbell Z Press. It completely takes the legs out of the movement and demands shoulder and core stability.
Step-by-Step Instruction
- Take a kneeling position. One knee up and the other down. Bring your toe in on the down leg so that you are on the tip of your shoes
- If you have your right knee up, grab the dumbbell in your left hand. Face the palm toward you.
- Brace the abdomen and upper back. Make your torso as tall as possible and stay rigid throughout the entire movement.
- You may find it comfortable to put your non-pressing hand on your hip or extended out to the side for balance.
- Press the dumbbell vertically, finishing with the bicep very close to the ear. Lock in the rep at the top and slowly return to the start.
Coaching Points
I am a huge fan of the tall-kneeling position. Half-kneeling Shoulder Presses challenge the lifter to balance, stay tall and rigid, and disallow the legs from cheating in helping the press.
Incline Bench Press
Incline Bench can make a good alternative if you’re just looking for an exercise to develop upper body strength. The incline gets the shoulders more involved than a regular flat bench will.
Step-by-Step Instructions
- Adjust the bench to a 15-30 degree incline. Set the barbell on the rack.
- Sit on the bench, feet flat on the floor. Lie back and ensure your head and back are firmly on the bench.
- Grasp the bar with hands slightly wider than shoulder-width, palms facing forward.
- Lift the bar off the rack and hold it above your upper chest with arms fully extended.
- Lower the bar to your upper chest in a controlled manner.
- Press the bar back to the starting position, extending your arms fully.
Coaching Points
Do not let the elbows flare out away from the midline when doing Incline Bench Press. The shoulders are incredibly vulnerable in these positions and the sheer force placed on the shoulders will lead to injury if the technique is not made a priority.
Machine Shoulder Press
My favorite machine for this is the Hammer Strength Iso Shoulder Press. It’s plate-loaded so it works more like a free weight and less like a cable machine. Both shoulders also work independently of one another too, so like with dumbbells, if you have any strength imbalances they’ll show themselves.
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Final Thoughts
Wall Walks are an excellent exercise for developing strong shoulders, but sometimes Wall Walks are just not an option. You may not have a suitable wall available to you or you might just be looking to add some variety to your strength training routine.
In these situations, you’ll need a Wall Walk alternative and I hope that one of the exercises I’ve listed here fits what you were looking for.
