Wall Push-Up

Wall push-ups are a simple but effective variation of the traditional push-up that is ideal for beginners, people with joint pain, or those who want to gradually build upper body strength. The exercise strengthens the chest, shoulders, triceps and core muscles while reducing the strain on the wrists and shoulders.

Correct form and technique

How to perform wall push-ups:

  1. Stand about an arm's length from the wall with your feet hip-width apart.
  2. Place your hands on the wall at shoulder height, with your fingers pointing upwards and your hands slightly wider than shoulder width.
  3. Engage your core and slowly lean your body against the wall by bending your elbows, keeping your body in a straight line from head to heels.
  4. Lower yourself against the wall until your elbows are at a 90-degree angle, and push yourself back to the starting position.

Focus on keeping your body stable and avoid letting your hips fall into the wall. Keep a straight line from head to heels throughout the exercise.

Common errors

Avoid these common mistakes during wall push-ups:

  • Dropped hips: Keep the core engaged and avoid letting the hips sink into the wall. Keep a straight line from head to heels.
  • For fast movements: Perform the movement slowly and controlled to ensure that the muscles are activated correctly.
  • Too close to the wall: Start by standing further from the wall to increase the resistance and make the exercise more effective.

Modifications and variations

Adapt the exercise to your level:

  • Beginners: Start by standing closer to the wall and focus on correct form before increasing the distance.
  • Advanced: Increase the level of difficulty by walking further away from the wall, or perform the exercise with a weighted vest for more resistance.

Number of repetitions and sets

Perform 10-12 repetitions in 3 sets , and gradually increase the number of sets and repetitions as you build strength.

Breathing technique

Breathe in when you lower your body against the wall, and breathe out when you push yourself back up. Correct breathing contributes to better control and stability.

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