Wall Pulse

Description

How to Do Wall Pulse

1. 1
   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. 2
   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. 3

   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. 4

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

5. 5

   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.