Single Arm Push Up Supported Wall

The Single Arm Push Up Supported Wall is a challenging exercise that targets the muscles of the chest, shoulders, triceps, and core. This variation of the traditional push up adds an extra element of difficulty by introducing instability and focusing the load on one arm at a time. To perform the Single Arm Push Up Supported Wall, you will need a sturdy wall or any flat surface that you can lean against. Begin by standing a few feet away from the wall, facing it. Place one hand on the wall at shoulder height, fingers pointing upward. Take a step back and extend your arm fully, keeping your body in a straight line from head to toe. Next, lower yourself towards the wall by bending your elbow, making sure to maintain proper form and alignment throughout the movement. Once your chest touches the wall, push yourself back up to the starting position by fully extending your arm. Repeat for the desired number of repetitions and then switch to the other arm. The Single Arm Push Up Supported Wall is a fantastic exercise for individuals looking to increase upper body strength, stability, and muscle definition. It also challenges your core muscles as they engage to maintain balance and proper form. Remember to start with proper warm-up exercises and gradually increase the difficulty level as you gain strength and confidence. Incorporate the Single Arm Push Up Supported Wall into your workout routine for a great upper body workout that will help you achieve your fitness goals. To maximize your results, consider combining it with other compound exercises, such as pull-ups or lunges, and maintain a well-rounded training program that includes cardiovascular exercise and proper nutrition.

Instructions

• Start by standing facing a wall, approximately arms length away.
• Place one hand on the wall at shoulder height, with your fingers pointing upward and your elbow slightly bent.
• Extend your legs backward, positioning your feet hip-width apart and balancing on the balls of your feet.
• Engage your core muscles by pulling your belly button in towards your spine.
• Bend your elbow and lean your body towards the wall, lowering your chest until it is close to the wall.
• Push through your arm to straighten it and return to the starting position.
• Repeat the movement for the desired number of repetitions.
• Switch sides and perform the exercise with the other arm.

Tips & Tricks

• Focus on proper form and technique to ensure maximum effectiveness and safety.
• Engage your core and maintain a straight body alignment throughout the exercise.
• Start with a suitable support height, such as placing your hand on a stable elevated surface, and gradually progress to lower support levels as you build strength and stability.
• Incorporate regular shoulder and chest stretches to improve flexibility and mobility, which will aid in performing the exercise with correct form.
• Ensure you have a solid foundation by placing your supporting hand slightly wider than shoulder-width apart and securely against the wall or chosen surface.
• Keep your elbows tucked in close to your body as you lower yourself down towards the wall, which will help target the chest and triceps effectively.
• Progress gradually by increasing the number of repetitions or the amount of time spent in the lowered position, rather than rushing to achieve full reps initially.
• Listen to your body and take breaks as needed. It's essential to give your muscles adequate rest and recovery to avoid overexertion or injury.
• Combine this exercise with a well-rounded fitness routine that includes exercises targeting different muscle groups to promote overall strength and balance.
• Stay consistent and practice regularly to build strength and improve stability in your upper body, gradually working towards achieving the single-arm push-up without support.