If you’re looking to add a little challenge to your workout routine, wall push-ups are a great option for newbies.
In this post, we’ll explore the benefits of wall pushups and provide instructions for performing this move correctly. At the same time, we’ll share some tips to help you perform this challenging exercise better and introduce some useful alternative movements.
Keep reading on for more information.
Catalog
- how to do wall pushups
- Benefits of Wall Pushups and Muscle Groups Worked
- Advanced tips for wall pushups
- Common Mistakes to Avoid When Doing Wall Pushups
- Alternative exercises to wall pushups
**How to Do Wall Pushups
Wall push-ups are a great way to work your pecs, triceps, and core muscles, and an easier alternative to doing full body push-ups. Wall push-ups are simpler compared to knee push-ups which put more stress on the joints and muscles of the upper body.
Here are the steps to do wall push-ups correctly:
- Stand in front of a wall at a distance of about one arm’s length. Move your feet back to make it more difficult.
- Place your palms flat on the wall at shoulder height.
- Bend your elbows and move your body toward the wall, keeping your back straight and your abdominals tight.
- Push your body back from the wall until your arms are straight.
- Repeat 12-15 times, then take a break and do two more sets.
Benefits of Wall Pushups and Muscle Groups Exercised
Wall push-ups are an exercise that builds upper body strength without putting too much stress on the joints, making them perfect for beginners to gradually transition into regular push-ups. Additionally, wall push-ups can improve your posture and reduce back pain by strengthening important muscles in your shoulders, upper back and core.
The muscles worked include:
- Pectorals: during your body’s descent, the pectoral muscles need to work very hard to remain stable, thus shaping and tightening them.
- Triceps: as you push yourself away from the wall and straighten your arms, the triceps need to contract to accomplish this movement, thus strengthening and tightening the back of your arms.
- Core muscles: throughout the exercise, the core muscles need to work hard to keep the body stable and aligned.
- Legs and glutes: as your body descends towards the wall, the leg muscles, especially the hamstrings and glutes, are also worked as they need to bear your weight.
