Push up (wall)

Description

How to Do Push up (wall)

1. 1
   Setup

   Stand facing a wall, about arm's length away, with your feet hip-width apart.

2. 2
   Setup

   Place your hands on the wall slightly wider than shoulder-width, at chest height, with your fingers pointing upwards.

3. 3

   Keeping your body in a straight line from head to heels, bend your elbows and slowly lean your chest towards the wall, inhaling as you descend.

4. 4

   Push through your palms to extend your arms, returning to the starting position while keeping your core engaged and exhaling as you push away.

Tips

• Control your movement throughout the entire range of motion, both on the way down and on the way up, to maximize muscle engagement.
• Adjust your distance from the wall: moving your feet further back increases the difficulty, while moving closer makes it easier.
• Focus on squeezing your chest muscles as you push away from the wall to enhance activation.
• Maintain a neutral spine by keeping your gaze slightly forward and avoiding letting your head drop or hyperextending your neck.

Common Mistakes

• ×Sagging hips or arching the lower back: Engage your core muscles by pulling your navel towards your spine to keep your body in a rigid, straight line.
• ×Flaring elbows out wide: Keep your elbows tucked closer to your body (around a 45-degree angle) to protect your shoulder joints and better target the triceps and chest.
• ×Not going deep enough: Lower your chest until your nose or forehead is close to the wall to achieve a full range of motion and muscle activation.