Wide Push-up (wall)

The Wide Push-up (wall) is a variation of the classic push-up exercise that engages your chest, shoulders, and triceps muscles. This exercise is an ideal option for those who are new to push-ups or may have limited upper body strength. By performing wide push-ups against a wall, you can gradually build up the necessary strength to progress to traditional push-ups on the floor. To perform the Wide Push-up (wall), stand facing a wall with your feet about shoulder-width apart. Place your hands on the wall slightly wider than shoulder-width apart, positioning them at chest level. Ensure that your fingers are pointing upwards. Keeping your body straight and core engaged, slowly lower your chest towards the wall by bending your elbows. Focus on maintaining proper form and control throughout the movement. Push yourself back up by extending your arms until they are straight again. This exercise can help you strengthen and tone your chest, shoulders, and triceps without putting excessive strain on your wrists or lower back. It is a convenient choice for home workouts as it requires minimal equipment and can be easily modified to match individual fitness levels. Remember to start with a comfortable number of repetitions and gradually increase as you gain strength and proficiency. Incorporating the Wide Push-up (wall) into your routine can contribute to building upper body strength and enhancing overall muscular endurance.

Instructions

• Stand facing a wall and place your hands on the wall slightly wider than shoulder-width apart.
• Step back, keeping your body straight and your feet shoulder-width apart.
• Lower your chest towards the wall, bending your elbows and allowing them to flare out to the sides.
• Pause at the bottom of the movement, ensuring your chest is close to the wall.
• Push through your hands, extending your elbows and returning to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Maintain proper form throughout the exercise by keeping your body in a straight line from head to toe.
• Engage your core muscles by bracing your abs and glutes during the entire movement.
• Avoid pushing your head forward or letting your lower back sag.
• Focus on squeezing your chest muscles as you push yourself away from the wall.
• Breathe deeply and exhale as you press back up.
• Increase the difficulty by gradually moving your feet further away from the wall.
• To make this exercise easier, perform it on an incline by placing your hands on a higher surface.
• Include wide push-ups in your regular workout routine to improve overall upper body strength.
• Listen to your body and start with a few repetitions if you are a beginner, gradually increasing the volume over time.
• Combine wide push-ups with other upper body exercises for a more well-rounded workout.