How to Do a Wall Push Up: 7 Steps
Push-ups are a great exercise to build upper body strength, but they can be challenging for beginners or individuals with limited mobility and strength. Wall push-ups are an excellent alternative, as they still work the same muscle groups while reducing the strain on your wrists, shoulders, and lower back. Follow these seven steps to perform a wall push-up effectively.
1. Find a sturdy wall: Look for a flat, stable wall without any obstructions like paintings or shelves. Make sure it can withstand your body weight without any issues.
2. Position your hands: Stand facing the wall at arm’s length distance. Place your palms on the wall slightly wider than shoulder-width apart, level with your chest. Your fingers should be pointing upwards.
3. Align your body: Maintain a straight line from your head to heels by keeping your core engaged and pulling your shoulder blades down and together. Keep your feet hip-width apart for stability.
4. Inhale and lower: Slowly bend your elbows out to the sides and lean in towards the wall while keeping your body in a straight line. Continue lowering yourself toward the wall until your chest nearly touches it.
5. Pause briefly: Once you’ve reached the lowest point of the push-up, hold the position for one second. Be careful not to arch your lower back or lift your hips during this pause.
6. Exhale and push away: Press firmly into the wall with both hands while exhaling, returning to the starting position by straightening your arms and maintaining proper alignment throughout your body.
7. Repeat: Perform wall push-ups in sets of 8-12 repetitions, working up to two or three sets over time as you continue to build strength and confidence in this exercise.
Incorporating wall push-ups into your fitness routine can provide you with an accessible way to improve upper body strength and endurance without putting undue strain on your wrists, shoulders, and lower back. Before you progress to more challenging variations, make sure to master the wall push-up and hone your technique for a safer, more effective workout.
