Videos
Instructions
- Stand facing a wall with feet hip-width apart.
- Place your palms flat on the wall at shoulder height and slightly wider than shoulder-width.
- Step back slightly so your body is at a slight angle to the wall.
- Bend your elbows slowly to bring your chest toward the wall.
- Press back through your palms to return to the starting position.
Technical Tips
- Keep your body in a straight line from head to heels.
- Do not let your hips sag or arch excessively.
- Maintain control and avoid bouncing off the wall.
Breathing Tips
- Inhale as you lower your chest toward the wall.
- Exhale as you press away from the wall.
Medical restrictions
- Avoid if you have acute shoulder injuries.
- Consult a doctor if you experience wrist pain.
- Not recommended for individuals with severe elbow tendinitis.
Description
The wall push up is a beginner-friendly bodyweight exercise that provides a safe and effective way to strengthen the upper body. This variation of the traditional push up is performed against a wall, making it accessible for individuals who may not yet have the strength or stability for floor push ups. It requires no equipment other than a sturdy wall, which makes it suitable for home workouts, office breaks, or warm-up routines in the gym. Wall push ups help improve muscle endurance and build foundational strength, particularly in the chest, shoulders, and triceps. Because of the upright position, the exercise places less stress on the joints compared to floor push ups, making it an excellent choice for beginners, older adults, or those recovering from injuries. Additionally, wall push ups encourage proper posture, improve body awareness, and engage the core muscles to maintain alignment throughout the movement. This exercise is also an effective stepping stone to more challenging push up variations. It allows beginners to gradually develop the necessary strength and stability before progressing to incline push ups or standard push ups on the floor. Easy to adjust by changing foot distance from the wall, the wall push up is a versatile and inclusive exercise for all fitness levels.
What muscles do wall push ups work?
Wall push ups primarily work the chest, shoulders, and triceps while also engaging the core muscles for stability.
Are wall push ups good for beginners?
Yes, wall push ups are ideal for beginners because they reduce strain on the joints while helping to build strength and proper push up technique.
Can wall push ups help me progress to regular push ups?
Yes, wall push ups are an excellent starting point. They help develop the foundational strength needed to progress to incline push ups and eventually standard push ups.
How many wall push ups should I do per day?
Beginners can start with 2 to 3 sets of 8 to 12 wall push ups daily, gradually increasing repetitions as strength improves.
Are wall push ups safe for people with shoulder pain?
Wall push ups are lower impact than floor push ups, but if you have shoulder pain or injury, consult a healthcare professional before performing them.