7 Day Wall Push-up Challenge

Home | Challenge | Beginner: 7 Days

The 7 Day Wall Push-up Challenge is designed to help beginners build upper body strength and endurance. By incorporating close grip and wide grip wall push-ups, this challenge targets the chest, shoulders, and triceps. Over the course of 7 days, you will gradually increase the number of repetitions to challenge your muscles and improve your overall fitness. This workout is perfect for individuals looking for a simple yet effective way to introduce strength training to their routine, and it can be completed from the comfort of your own home without the need for any equipment.

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Workout PreviewExercises

  • Day 1

    The wall push-up with a close grip is an effective exercise to build upper body strength, particularly targeting the triceps and chest muscles. This workout is great for beginners who are working on building upper body strength and stability. To perform this exercise, stand facing a wall, place your hands on the wall slightly closer than shoulder-width apart, and keep your body in a straight line as you lean forward and push back. Perform 3 sets of 5 reps, ensuring that your elbows are close to your body throughout the movement. This exercise is a great starting point for those new to strength training and can be a valuable inclusion in a well-rounded workout routine.

    #Exercise / Sets
    1Wall Push-up (Close Grip)3 sets • 5 reps
    Wall Push-up (Close Grip)

  • Day 2

    Start your workout with 3 sets of 6 reps of wide grip wall push-ups. This exercise targets the chest, shoulders, and triceps, and is a great way to build upper body strength. Stand facing a wall, lean forward, and place your hands on the wall slightly wider than shoulder-width apart. Keep your body in a straight line as you lower your chest towards the wall, then push back to the starting position. Focus on controlling the movement and engaging your chest muscles. Remember to breathe throughout the exercise and maintain good form to maximize the benefits.

    #Exercise / Sets
    1Wall Push-up (Wide Grip)3 sets • 6 reps
    Wall Push-up (Wide Grip)

  • Day 3

    Start your workout with 3 sets of close grip wall push-ups to build upper body strength and endurance. This bodyweight exercise is particularly effective for beginners who are looking to improve their upper body strength. To perform a close grip wall push-up, stand about an arm's length away from a wall, place your hands on the wall slightly closer than shoulder-width apart, and lean forward, keeping your body in a straight line. Lower your chest toward the wall and then push back to the starting position. Aim for 7 controlled reps per set, focusing on engaging your chest, shoulders, and triceps.

    #Exercise / Sets
    1Wall Push-up (Close Grip)3 sets • 7 reps
    Wall Push-up (Close Grip)
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