Liftsmith

Wall walk alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the wall walk, best matches first.

  1. Behind-the-neck pressTrains the front delts, same movement, needs barbell and squat rack.
  2. Deficit pike push-upTrains the front delts, same movement, needs plyo box or step.
  3. Dumbbell clean and pressTrains the front delts, same movement, needs dumbbells.
  4. Forward-leaning plankTrains the front delts and abs, no equipment.
  5. Kettlebell overhead carryTrains the front delts and abs, needs kettlebells.
  6. Tucked balance on the handsTrains the front delts and abs, no equipment.
  7. Arnold pressTrains the front delts, same movement, needs dumbbells and adjustable bench.
  8. Band overhead pressTrains the front delts, same movement, needs resistance bands.
  9. Bottoms-up kettlebell pressTrains the front delts, same movement, needs kettlebells.
  10. Dumbbell push pressTrains the front delts, same movement, needs dumbbells.
  11. Elevated pike push-upTrains the front delts, same movement, needs plyo box or step.
  12. Freestanding handstandTrains the front delts, same movement, no equipment.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

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