Wall Press Up

The Wall Push Up, is a good exercise, which can be performed with no equipment, other than a wall or sturdy tree, and is ideal for persons who have a weak upper body and are unable to perform a box or three quarter style press up.

Lean against a solid object, with your arms straight about 6 inches lower than shoulder height, inhale and slowly bend your arms to take your chest forwards towards the wall.
 

START
NORMAL
lean into the wall have your hands either shoulder or wide apart
CLOSE HAND
or close together to work the triceps

Unlike other press up movements, you will find that as you lower down, the alignment between your shoulders and wrists greatly changes, which is why your hands should be lower than shoulder height at the start of the exercise, otherwise you risk having some shoulder impingement.

You may decide to start with your hands at shoulder width apart (normal), and then progress by having your hands close together - thumbs and index fingers touching (chest and triceps) or wide arm (chest and biceps).

The further your feet are away from the wall, the greater the lean, and as such the harder the exercise, however always keep your back and legs straight.

Exhale as you push away from the wall, aiming to gradually increase the depth of the push up each time you perform the exercise.

Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.

Look in the Home Workout area for a great sample workout, if any of these exercises are too hard, then adjust them to your own needs.

Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet

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