How to Do Wall Push-Ups: Basic Technique for Wall Push-Ups

Wall push-ups are a bodyweight exercise that activates muscle groups in your arms, shoulders, and chest. Perform wall push-ups by standing in front of a wall with your feet shoulder-width apart and your hands placed against the wall; lean forward, and bend your elbows while keeping your back and legs in a straight line.

Regularly practicing wall push-ups has a few key benefits:

1. 1. Wall push-ups are easier than standard push-ups. Your standing posture during wall push-ups puts less strain on your shoulder joints and arms than traditional push-up posture, which involves a plank position on the floor.
2. 2. Wall push-ups build upper-body strength. Similar to classic push-ups, wall push-ups engage muscles across your upper body, including the pectoral muscles, anterior deltoids, and triceps.
3. 3. Wall push-ups increase stability. With proper form, wall push-ups activate the stabilizer muscles in your midsection, including your abdominal muscles and lower back muscles.

For wall push-ups, begin by performing 2–3 sets of 15–20 repetitions. Choose your number of sets and repetitions based on your ability to maintain proper technique.

1. 1. Begin by standing arm’s length away from a wall.
2. 2. Place your hands on the wall at shoulder height, slightly wider than your shoulders.
3. 3. Take a step backward with both feet. Your legs should be straight. Keep your weight on the balls of your feet.
4. 4. Rotate your shoulders outward to engage your lats.
5. 5. Squeeze your quads and glutes, and engage your core. All repetitions should begin from this position.
6. 6. Lower your chest toward the wall by bending your elbows. Your shoulder blades should retract as you move.
7. 7. Lower your body until your upper arms are even with your back.
8. 8. Pause for a second at the bottom of the movement.
9. 9. While maintaining your alignment, initiate the upward movement by squeezing your chest and straightening your elbows.
10. 10. Your shoulder blades should protract as you push to the top of the movement.
11. 11. Finish the repetition by squeezing your chest and triceps.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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