Want to make your workout more productive? Wall push-ups are a great option for beginners to add an extra challenge to your workout.
This article will show you the benefits of wall pushups and teach you how to do the move properly. We’ll also provide some tips to make this challenging workout more effective, as well as some other great alternative moves.
Read on for the details.
Catalog.
- how to perform wall pushups
- Wall Pushups Benefits and Building Muscles
- Tips to increase the difficulty of wall pushups
- Common Mistakes in Wall Pushups and How to Avoid Them
- Alternatives to Wall Pushups
How to Perform Wall Pushups*
Wall pushups are a great way to work your chest, triceps, and core, and are easier for newbies than full body pushups. It puts less stress on the joints and muscles of the upper body compared to knee pushups.
The proper way to do a wall push-up is:
- Stand next to the wall with your feet one arm’s length from the wall. Move your feet back to increase the difficulty.
- Keep your palms on the wall at shoulder height.
- Bend your elbows and lean your body toward the wall, keeping your back straight and your stomach tight.
- Push your body away from the wall until your arms are straight.
- Do 12-15 reps, rest and then do two more sets.
Benefits of Wall Pushups and Building Muscles
Wall push-ups build upper body strength and put less stress on the joints, making them especially good for beginners who are slowly transitioning to regular push-ups. In addition, wall push-ups improve posture and reduce back pain by strengthening the muscles of the shoulders, upper back and core.
Muscles worked include:
- Pectorals: the pectoral muscles need to fire to maintain stability when descending, shaping and firming the chest.
- Triceps: Triceps contract as you push your body and straighten your elbows, helping to tone and firm the back of your arms.
- Core Muscles: The core muscles keep the body stable and aligned during up and down movements.
- Legs and glutes: as the body descends, the leg muscles, especially the back of the thighs and glutes, bear the weight of the body.
Tips:
- The farther away your feet are from the wall, the more difficult the wall push-up will be.
- Palms facing each other strengthens the triceps.
- Lift one leg to work the lower body more.
