Wall Push Up 101 Video Tutorial
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Overview
The Wall Push-Up is a beginner-friendly exercise that targets the chest muscles while also engaging the abs, shoulders, and triceps for secondary activation. This bodyweight exercise requires only a wall, making it accessible and ideal for those who may not yet be comfortable with traditional push-ups on the floor. By positioning the hands shoulder-width apart on a wall, maintaining a straight line from head to heels, and leaning forward slightly, this movement effectively builds upper body strength while reducing the load and stress on the wrists and lower back. It’s a great choice for strengthening and toning the upper body in a gentle, controlled way, particularly useful for individuals new to resistance exercises.
How to Perform
Stand facing a wall with your feet about a few steps away, positioning yourself at a comfortable angle of roughly 45 degrees to the wall. Place your palms on the wall at shoulder height and shoulder-width apart.
Keep your body straight from head to heels, ensuring a strong, stable posture. Avoid bending at the hips, and keep your elbows extended but not locked.
Take a deep breath, brace your core, and focus on keeping your abs and glutes engaged to maintain stability throughout the movement.
Slowly bend your elbows to lower your upper body toward the wall. Aim to bring your chest close to the wall while squeezing your shoulder blades together.
Lower yourself until your elbows create a slight bend, or your chest is near the wall without pressing against it. Be sure to keep your wrists aligned under your shoulders.
Exhale as you push your body away from the wall by pressing through your palms, fully extending your arms to return to the starting position.
Repeat the movement, maintaining control and alignment for each repetition, until you've completed your desired number of reps.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Start with the wall push-up as an introductory exercise, as it’s the most basic form before moving to more challenging variations like incline push-ups.
As you lower your body toward the wall, position your arms in a way that forms an arrow shape rather than a "T" to better align your muscles and reduce shoulder strain.
Keep your spine straight throughout the movement, treating the exercise like a moving plank. Engage your core to prevent any arching or sagging in your lower back.
Before you begin to lower, squeeze your glutes and tighten your abs to stabilize your body and maintain a neutral ribcage.
Maintain a slight downward tilt with your chin, avoiding the urge to look forward, which helps keep your neck in line with your spine.
As you push off the wall, imagine drawing your thumbs together, which can increase engagement in your chest muscles and deepen the contraction.
Keep your head aligned with your spine, and let your chest reach the wall in sync with your nose rather than pushing your head forward.
Focus on pushing yourself as far from the wall as possible at the top of each repetition, fully extending through your arms.
Complete the full range of motion by allowing your shoulder blades to glide along your ribcage as you press upward, ensuring you don’t cut the movement short for optimal muscle activation and benefit.
How Not to Perform
Avoid Standing Too Close to the Wall
Standing too close limits the range of motion, making the exercise less effective and failing to engage the chest fully. Step back to ensure you’re leaning in at around a 45-degree angle.
Don’t Let Elbows Flare Out Too Wide
When elbows stick out at a 90-degree angle, it places unnecessary stress on the shoulder joints, increasing injury risk. Keep your elbows closer to your sides, so they form more of an arrow shape rather than a "T."
Avoid Sagging or Arching Your Lower Back
A relaxed or sagging spine can strain your lower back and reduce core engagement. Keep your core tight and your spine in a straight line to protect your back and work your abs.
Don’t Let Your Head Jut Forward
Many people push their heads forward toward the wall rather than their chest, which strains the neck and reduces focus on the chest muscles. Keep your head aligned with your spine and lead with your chest.
Avoid Overlooking Shoulder Blade Movement
Not allowing your shoulder blades to move naturally during the push-up can reduce chest and shoulder activation. Focus on letting them move along the ribcage as you press away from the wall.
Don’t Forget to Engage Your Core and Glutes
Failing to tighten your abs and glutes can lead to a weak, unstable posture. Brace your core and squeeze your glutes to help keep the body in a firm, plank-like position.
Avoid Rushing Through the Movement
Quick, uncontrolled movements reduce the effectiveness of the exercise and increase injury risk. Move slowly and with control, focusing on muscle engagement throughout each repetition.
Don’t Cut the Push Short at the Top
Many people stop pressing once they’re only partway through the motion, reducing the chest’s full activation. Push all the way through, extending fully, to engage the chest, shoulders, and triceps effectively.
Avoid Lifting Your Heels Off the Ground
Lifting the heels reduces stability and shifts your weight unevenly, which can strain the shoulders. Keep your heels grounded to maintain balance and direct the load to the target muscles.
Don’t Hold Your Breath
Holding your breath can reduce stability and increase tension in the wrong areas. Remember to inhale as you lower and exhale as you push away from the wall, helping maintain core engagement and rhythm.
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.
