Wall Push Up

The Wall Push-Up is a modified version of the traditional push-up, where you use a wall as support. This exercise is ideal for beginners, people with joint problems or those who want to improve their upper body strength without putting undue stress on the wrists and shoulders. Wall Push-Ups primarily train the chest muscles, shoulders and triceps.

Correct Execution of the Wall Push-Up

Follow these steps to perform the exercise correctly:

  1. Stand upright facing a wall with your feet hip-width apart.
  2. Place your hands on the wall at shoulder height and slightly wider than shoulder width, with fingers pointing upwards.
  3. Step your feet back so that your body forms an oblique line from head to heels. The further back you stand, the more intense the exercise.
  4. Slowly bend your elbows and lower your torso toward the wall until your nose almost touches. Keep the body in a straight line and avoid bending at the hips.
  5. Press through the hands and extend the elbows to return to the starting position.
  6. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Hips hang or stick out: Make sure the body remains in a straight line throughout the movement to avoid unnecessary strain on the lower back.
  • Elbows pointing out to the sides: Keep the elbows closer to the body to reduce the strain on the shoulders and focus on the pectoral muscles.
  • For fast movements: Perform the exercise at a controlled pace to ensure proper technique and maximum muscle activation.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Stand closer to the wall to reduce the strain and make the exercise easier.
  • Advanced: Stand further away from the wall or perform the exercise on toes instead of flat feet to increase the intensity.

Number of Repetitions and Sets

Perform 2-3 sets of 10-15 repetitions, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you lower your body against the wall and exhale as you press back to the starting position. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the Wall Push-Up:

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