Feet on Wall Push Up 101 Video Tutorial
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Overview
The "Feet on Wall Push-Up" is a bodyweight exercise primarily targeting the chest muscles while also engaging the shoulders, triceps, and abs. In this variation of the standard push-up, your feet are elevated against a wall, increasing the load on your upper body and shifting focus to the chest and shoulders. To perform it, place your feet securely on a wall at hip-height or higher, with hands positioned shoulder-width apart on the floor. Engage your core for stability as you lower your body toward the ground in a controlled motion, then press back up to the starting position. This exercise not only enhances chest strength but also improves shoulder stability, core engagement, and overall upper body endurance.
How to Perform
Start Position: Begin on all fours (quadruped position) with your hands placed directly under your shoulders and your knees under your hips. Keep your toes tucked.
Position Feet on Wall: Extend one leg at a time and place your feet firmly against a wall. Straighten your legs, pressing them into the wall to support your body in a push-up position. Your head should stay in a neutral position, looking down at the floor.
Engage Core and Begin Descent: Tighten your core for stability. Slowly lower your upper body toward the ground by drawing your shoulder blades together (scapular retraction) and slightly bending your elbows.
Lower Until Parallel: Continue descending until your upper arms are parallel to the floor or your chest is close to touching the ground, depending on your flexibility and strength.
Push Up to Start Position: Drive your palms into the floor and extend your elbows to press your body back up to the initial position.
Repeat: Maintain core engagement and steady breathing, repeating for the desired number of reps.
Tips
Set Up Close to the Wall: Position yourself closer to the wall than you might expect, with your feet placed high enough so they won’t slide down during the exercise. Your feet should be higher than your head.
Align Your Arms in an Arrow Shape: As you lower yourself, make sure your arms form an arrow shape relative to your torso rather than a "T," which helps target the chest more effectively.
Maintain a Strong Plank: Keep your spine straight and engage your body as if holding a plank. This stability will help ensure correct form and maximize core activation.
Engage Core and Glutes: Squeeze your glutes and brace your core before each descent to keep your ribcage in a neutral position. Avoid arching your back by staying engaged through your midsection.
Head and Neck Alignment: Keep your chin down throughout the movement and avoid looking forward. This keeps the neck aligned and reduces strain on the upper spine.
Enhance Chest Activation: Imagine pressing your thumbs toward each other as you push up. This small mental cue will increase pectoral muscle activation.
Avoid Leading with the Head: As you descend, focus on touching your chest and nose to the ground at the same time. This prevents your head from jutting forward and ensures even engagement across the upper body.
Push Through the Floor: When you press up, imagine pushing yourself as far away from the floor as possible. This helps activate the muscles fully and gives a complete range of motion.
Allow Shoulder Blade Movement: As you push back up, let your shoulder blades slide naturally around your ribcage, promoting better shoulder mobility and stability.
Complete Full Range of Motion: Make sure each repetition is complete by fully extending at the top. Many people end the movement early, which limits the exercise's effectiveness.
How Not to Perform
Avoid Arching the Lower Back: Do not allow your lower back to sag, as this removes core engagement and can lead to strain or injury. Keep your core tight to maintain a straight line from head to heels.
Don’t Place Hands Too Wide: Placing your hands too far apart reduces chest activation and places unnecessary stress on the shoulders. Keep hands shoulder-width apart for optimal targeting of the chest.
Avoid Flared Elbows: Do not let your elbows flare out to the sides, as this can strain the shoulders and reduce the chest and triceps engagement. Keep elbows at a 45-degree angle to your body.
Don’t Look Forward or Up: Tilting your head up strains the neck and disrupts alignment. Keep your head neutral, looking down at the floor to protect the cervical spine.
Avoid Sliding Feet: Placing your feet too low on the wall may cause them to slip, wasting energy and compromising stability. Position them securely high enough to prevent sliding during the movement.
Don’t Rush Through the Movement: Performing reps too quickly sacrifices form and focus on the target muscles. Use a controlled tempo, both on the way down and up, to engage the chest, shoulders, and core fully.
Avoid Letting Your Chest Sag: Dropping your chest too low can overstress the shoulder joints and reduce chest activation. Lower until your upper arms are parallel to the floor or your chest gently touches it without overextending.
Don’t Cut Short at the Top: Failing to fully extend at the top of the push-up limits muscle engagement. Push all the way up to fully activate your chest and triceps.
Avoid Excessive Scapular Retraction: While controlled scapular movement is beneficial, excessive squeezing of shoulder blades may lead to shoulder strain. Keep a balanced engagement in the scapular area.
Don’t Skip Core Activation: Neglecting to brace your core shifts the workload to your lower back and reduces the involvement of the abs, shoulders, and chest. Tighten your core to stabilize the entire body during the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
