Push up (wall)
Strengthen your chest, shoulders, and triceps with the wall push-up. This beginner-friendly exercise builds upper body strength and stability effectively.
Description
A beginner-friendly exercise that targets the chest, shoulders, and triceps by pushing away from a wall while keeping the body straight.
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How to Do Push up (wall)
- 1Setup
Stand facing a wall, about arm's length away, with your feet hip-width apart.
- 2Setup
Place your hands on the wall slightly wider than shoulder-width, at chest height, with your fingers pointing upwards.
- 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
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.
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