A wall push up is a less demanding variation of your standard push ups. It’s for people who don’t have the necessary upper body strength but want to start to work on it. The wall push up will help to get you a foundation to move forward on to start on more muscle demanding exercises like the standard push up.
How to do it
1.stand in front of a bare wall and lift your arms up to shoulder level.
2.Place your hands on the wall a little bit wider than your shoulders with your fingers pointed up towards the ceiling.
3.Back your feet away from the wall so that your elbows are bent as you are leaning against the wall.
=>Do not arch the back as this could place unnecessary pressure on the lower spine.
4.inhale as you start the exercise and as you push-off the wall exhale until your arms are out straight then inhale as you bent back towards the wall.
5. repeat the exercise 10 times and as you feel that you are getting better add a few more to improve your strength.
Why do it instead of a standard push up
You may not have the upper body strength to do more than 2 or 3 standard floor push up so doing a wall push up means that you can exercise your muscle more which will get more benefit out of the move.
Or you may have a lower back problem and find that doing a standard push up puts too much pressure on your spine and need something that will help you keep your upper body strength but not have the intensity.
wall push ups work your standard muscle groups like your triceps, pecs, and the anterior deltoids that help you with the movement of your shoulder. It also engages your core muscles like abs,back and hips to keep you stable when you are exercising. When you put this altogether these muscles help you with your functional movement like pushing, shoving and throwing.
As time go by bump it up
Once you feel that your chest is strong enough bump up the intensity of your training. You can do this by positioning your feet further away from the wall. You can also go slower for each rep, which is give it a 4 or five count as you lean into the wall hold the position then push back for 4 or 5.
Once you are comfortable with that take the position lower by using a kitchen worktop to lean against or a strong heavy chair. OR why not take it down to the floor for the standard push up. You could have your legs bent so you are kneeling or you can do a straight leg push. It’s up to you on how strong you feel go at your on pace.
Keep everything in mind
If you are aiming to increase in size then remember that it’s not a one exercise does all type of thing you may need to do other exercise to achieve the results that you are looking for. OR if you are doing this exercise and experience any pain in your wrists, elbows, shoulders, chest or lower back then this exercise might not suit your needs.
To Sum up the benefits
1.Its easy to do for anyone of any age
2.It works out the upper body and your core muscles
3.It’s a better choice than a standard push up if you have back problems
4.You can scale the reps
5.You can alter the positions so that you make it hard to do
So there you go, push ups do not need to be the get on the floor and struggle to push up once you can build up you strengthen using the wall push up so that when you are ready to tackle the standard floor push up you can do so without embarrassment. I should know I struggle to do standard push up at first.