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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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.

1. Wall Push-up (Close Grip): 3 sets • 5 reps

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.

1. Wall Push-up (Wide Grip): 3 sets • 6 reps

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.

1. Wall Push-up (Close Grip): 3 sets • 7 reps

Day 4

Get ready to strengthen your chest and arms with wall push-ups using a wide grip. This exercise is perfect for beginners or those recovering from an injury. To perform, stand arm's length away from a wall, place your hands on the wall slightly wider than shoulder-width apart. Keep your body in a straight line, lower yourself toward the wall, and then push back to the starting position. Aim for 3 sets of 8 reps, focusing on controlled movements and engaging your chest and arm muscles. Remember to breathe steadily throughout the exercise to optimize oxygen flow to your muscles. As you progress, you can increase the number of sets or reps to challenge yourself further and make gains in strength and endurance.

1. Wall Push-up (Wide Grip): 3 sets • 8 reps

Day 5

The wall push-up, especially with a close grip, is an excellent exercise to build upper body strength and endurance. This variation focuses on the triceps, chest, and shoulders, making it an effective workout for individuals of all fitness levels. With 3 sets of 9 reps, this routine provides a quick yet efficient way to engage multiple muscle groups in the upper body.

To perform a wall push-up with a close grip, stand facing a wall at arm’s length, then place your hands on the wall slightly narrower than shoulder-width apart. Keeping your body in a straight line, lower yourself towards the wall by bending your elbows, then push back to the starting position. Focus on maintaining a controlled movement throughout the exercise, and engage your core for stability.

For beginners, this exercise is an ideal starting point to build strength for traditional floor push-ups. For more advanced fitness enthusiasts, it can be a valuable addition to an upper body workout routine. Proper form and controlled movements are key to maximizing the benefits of this exercise. Remember to breathe steadily throughout the sets, and listen to your body's cues to avoid overexertion or strain.

1. Wall Push-up (Close Grip): 3 sets • 9 reps

Day 6

Wall push-ups are an excellent way to work your upper body when you don't have access to traditional gym equipment. The wide grip variation specifically targets your chest and shoulders, making it perfect for building upper body strength. By adjusting the angle of your body, you can control the intensity of the exercise, making it ideal for beginners who are just starting out on their fitness journey. To perform a wall push-up with a wide grip, stand at arm's length facing a wall, place your hands just beyond shoulder-width apart, and lean forward, bracing your core. Lower your chest towards the wall, then push back to the starting position. Aim for 3 sets of 10 reps, and focus on maintaining a straight body line throughout the movement.

1. Wall Push-up (Wide Grip): 3 sets • 10 reps

Day 7

Wall push-ups with a close grip are an excellent exercise to build upper body strength. This exercise primarily targets your chest, triceps, and shoulders. To perform a wall push-up with a close grip, stand at arm's length from the wall and place your hands on the wall, slightly closer than shoulder-width apart. Keep your body in a straight line and lower yourself towards the wall by bending your elbows. Push back to the starting position and repeat for 12 reps. Aim for 3 sets with a brief rest period in between. This exercise is great for beginners and can be modified by adjusting the distance from the wall to vary the intensity.

1. Wall Push-up (Close Grip): 3 sets • 12 reps

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