Wall Pulse

Description

How to do Wall Pulse

1. 01
   Setup

   Stand facing a wall, about arm's length away. Place your palms flat on the wall at shoulder height and width, with fingers pointing upwards.

2. 02
   Setup

   Lean your body into the wall, bending your elbows slightly. Your feet should be hip-width apart and planted firmly, maintaining a straight line from your head to your heels.

3. 03

   Keeping your core engaged and body rigid, bend your elbows further to lower your chest closer to the wall, feeling the stretch in your triceps.

4. 04

   Immediately pulse back slightly by extending your elbows just a few inches, pushing your body away from the wall using your triceps.

5. 05

   Continue this small, controlled pulsing motion for the desired duration, focusing on the contraction in your triceps with each pulse.

Tips

• Maintain a rigid body plank throughout the exercise; avoid letting your hips sag or pike up to keep constant tension on the triceps.
• Keep your elbows tucked close to your body, pointing straight back, to maximize triceps activation and prevent unnecessary shoulder strain.
• Control the movement in both directions, even though it's a pulse, to ensure full muscle engagement rather than relying on momentum.
• Adjust your distance from the wall to increase or decrease difficulty; moving your feet further back will make the exercise more challenging.

Common mistakes

• Rounding the back or letting the hips sag reduces triceps engagement; keep your core tight and maintain a straight body line from head to heels.
• Using a wide hand placement can shift focus to the chest and shoulders; ensure your hands are shoulder-width apart or slightly narrower to isolate the triceps.
• Bouncing too much with the entire body rather than pulsing with the arms lessens triceps work; focus on small, controlled elbow flexion and extension.