Wall Push Ups: Video Tutorial & Exercise Guide
| Workout | Wall Push Ups |
| Primary Muscle Group | Chest |
| Secondary Muscle Group | Shoulders, Triceps |
| Equipment Required | Bodyweight |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Wall Push Ups: Video Tutorial & Exercise Guide
Wall Push Ups: Step-by-Step Guide
- Step 1: Stand a few feet away from a wall, facing it. Place your hands shoulder-width apart on the wall at chest level, ensuring your arms are fully extended but not locked.
- Step 2: Step your feet back to create a slight angle with your body, keeping your body straight from your head to your heels. Engage your core and glutes.
- Step 3: Slowly bend your elbows, lowering your upper body toward the wall while keeping your elbows at about a 45-degree angle to your body.
- Step 4: Lower yourself until your nose or chest is close to the wall, then press yourself back up by extending your arms, returning to the starting position.
- Step 5: Repeat for the desired number of repetitions, maintaining proper alignment and control throughout the movement.
Wall Push Ups: Overview
Wall Push Ups are a beginner-friendly exercise that mimics the traditional push-up, but with reduced intensity. This variation is performed with your hands on a wall, making it easier to maintain proper form while building upper body strength. Wall push-ups primarily target the chest, shoulders, and triceps, while also engaging the core for stability.
This exercise is a great starting point for those new to strength training or recovering from injury, providing a safe and effective way to improve upper body strength and mobility.
Wall Push Ups: Benefits
Wall Push Ups are ideal for building foundational upper-body strength, particularly in the chest, shoulders, and triceps. They are a low-impact exercise, which makes them suitable for beginners, seniors, or those recovering from injury. This exercise is also useful for improving shoulder mobility, chest activation, and posture.
By engaging your core muscles during the movement, Wall Push Ups also help improve stability and balance, making them a functional exercise for overall fitness and body alignment.
Wall Push Ups: Pro Tips & Advanced Techniques
To maximize the effectiveness of Wall Push Ups, focus on maintaining a straight body line by engaging your core and glutes. Avoid arching your back or letting your hips sag during the movement. For an added challenge, step further away from the wall to increase the angle of your body, which increases the intensity of the exercise. As you get stronger, you can gradually progress to incline push-ups on a lower surface, such as a bench, and eventually to standard push-ups on the floor.
Wall Push Ups: Progression Plan
Beginner
Intermediate
Advanced
Wall Push Ups: Frequently Asked Questions (FAQs)
What muscles do Wall Push Ups target?
+Wall Push Ups primarily target the chest, shoulders, and triceps, while also engaging the core for stability.
Can beginners perform Wall Push Ups?
+Yes, Wall Push Ups are perfect for beginners, seniors, or those recovering from injury. They offer an easier way to build upper-body strength compared to traditional push-ups.
How can I make Wall Push Ups more challenging?
+To make Wall Push Ups more challenging, step further away from the wall to increase the intensity or transition to incline push-ups using a lower surface, such as a bench or countertop.
What common mistakes should I avoid during Wall Push Ups?
+Avoid arching your back or letting your hips sag. Focus on keeping your body in a straight line and controlling the movement with your chest and arms.
How often should I include Wall Push Ups in my routine?
+Wall Push Ups can be included 2-3 times per week as part of a beginner or upper-body workout routine to build foundational strength and progress toward more advanced push-ups.
