How To Do Wall Push Ups
Wall push ups are a great way to build upper body strength and improve your push up form. This exercise is performed against a wall, making it accessible for beginners and those looking to ease into traditional push ups.
Step-by-Step Guide to Properly Execute Wall Push Ups
Starting Position
Stand facing a wall, about an arm's length away. Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart. Keep your feet flat on the ground, and your body should form a straight line from your head to your heels.
Lowering Phase
Bend your elbows to lower your chest towards the wall. Keep your elbows at a 45-degree angle to your body. Maintain a straight line from your head to your heels, engaging your core throughout the movement.
Pushing Phase
Push through your palms to extend your arms and return to the starting position. Focus on keeping your body straight and your core engaged as you push back.
Finishing Position
Once you return to the starting position, pause briefly before repeating the movement. Ensure your form remains consistent throughout each repetition.
Wall Push Ups Workout Plan for All Levels
- Beginner: 2 sets of 8-10 reps, 1.5 minute rest, 2-3 times per week.
- Intermediate: 3 sets of 10-15 reps, 1.5 minute rest, 3-4 times per week.
- Advanced: 4 sets of 15-20 reps, 1.5 minute rest, 4-5 times per week.
What Are The Benefits Of Wall Push Ups
- Builds upper body strength
- Targets chest, shoulders, and triceps
- Improves push up form and technique
- Increases core stability
- Serves as a foundation for progressing to standard push ups
Common Mistakes to Avoid
- Letting hips sag: Keep your body in a straight line.
- Flaring elbows out too wide: Keep elbows at a 45-degree angle.
- Not engaging the core: Maintain core tension throughout the movement.
- Rushing through reps: Focus on controlled movements for better form.
Similar Exercises To Try For Your Workout.
FAQ About Wall Push Ups
Yes, wall push-ups are effective for building strength, especially for beginners. They work your chest, shoulders, and arms while being easier on your joints than regular push-ups. By pushing against the wall, you can focus on form and gradually increase your strength. As you get stronger, you can move to lower surfaces, like a table or bench, to make it more challenging.
Start with 5 to 10 wall push-ups per set. Aim for 2 to 3 sets. Do this 3 to 4 times a week. As you get stronger, increase the number of push-ups in each set. Focus on good form, keeping your body straight and lowering yourself slowly. You should start to see results in a few weeks if you stay consistent.
Yes, wall push-ups can help improve your overall fitness level. They are a great way to build strength in your arms, chest, and shoulders. Since they are easier than regular push-ups, they are perfect for beginners. Doing them regularly can also help improve your balance and stability. As you get stronger, you can try more challenging push-up variations.
Yes, wall push-ups can be a good alternative for people with joint issues. They are easier on the joints because you are standing and using less body weight compared to regular push-ups. This makes them a safer option for building strength in the chest, shoulders, and arms without putting too much strain on the joints. Start slowly and focus on your form to avoid any discomfort.
