Push-up (wall)

The push-up is a classic exercise that targets multiple muscle groups in the upper body, helping to build strength and improve overall fitness. While most of us are familiar with the traditional push-up performed on the floor, a push-up against the wall offers a great alternative for beginners or individuals who may find floor push-ups too challenging. Wall push-ups primarily target the chest (pectoralis major), deltoids (shoulders), and triceps (back of the upper arm). This exercise also engages the core muscles, including the abs and obliques, providing additional stability and support. By performing wall push-ups regularly, you can develop lean and sculpted upper body muscles while also improving your posture. One of the major benefits of wall push-ups is that they are suitable for people of all fitness levels. Beginners can start with a higher incline and gradually work their way down to a lower incline or progress to traditional floor push-ups. It's essential to maintain proper form throughout the movement by keeping the body in a straight line from head to heels and engaging the core muscles. To make wall push-ups more challenging, you can also try different variations such as staggered hand placement, diamond hand placement, or even incorporate resistance bands for added resistance. Remember to warm up before attempting any exercise, and always listen to your body to avoid any discomfort or pain. Incorporating wall push-ups into your fitness routine can help you strengthen your upper body, improve your posture, and progress towards more advanced forms of push-ups. As with any exercise, it's important to stay consistent, challenge yourself gradually, and fuel your body with a balanced diet to optimize your fitness journey.

Instructions

• Start by standing facing a wall with your feet shoulder-width apart and about an arm's length away from the wall.
• Extend your arms and place your palms flat against the wall at shoulder height, slightly wider than shoulder-width apart.
• Engage your core muscles and ensure your body is in a straight line from your head to your heels.
• Bend your elbows and lower your chest towards the wall while keeping your body straight and your feet planted on the ground.
• Continue lowering until your elbows are bent at a 90-degree angle or slightly lower if your shoulder mobility allows.
• Push through your palms and extend your arms to push yourself away from the wall and back to the starting position.
• Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.

Tips & Tricks

• Maintain proper form and alignment throughout the exercise.
• Engage your core muscles by contracting your abdominal muscles.
• Inhale as you lower your body towards the wall, exhale as you push back up.
• Keep your elbows close to your body to focus on the triceps.
• Start with a comfortable distance from the wall and gradually increase the difficulty by stepping further away.
• Try to perform the exercise in a slow and controlled manner for better muscle activation.
• If you find it challenging, you can start with an inclined wall push-up by placing your hands on an elevated surface.
• Make sure to warm up before performing push-ups to prevent any injuries.
• Modify the exercise by doing knee push-ups instead if you're unable to perform the wall push-up.
• Stay consistent with your training to improve strength and endurance.