Wall Push Ups

Exercising is very important if you want to have a healthy body. Push ups are an excellent way to strengthen the muscles in your arms, shoulders, and chest, but Standard Push Ups off the floor are too difficult/strenuous for many people. Wall pushups are the first step required for complete mastery of the pushup family of movements. This technique represents the easiest version of the pushup. Using the wall instead of the floor makes it easier to lower and lift yourself, allowing you to build muscle strength without the risk of back pain or falling on the floor.

Every able-bodied person should be able to do this exercise without a problem. Whether you are pregnant, have arthritis, chronic pain, or just haven’t toned your muscles enough for conventional push ups, doing wall push ups are a great alternative to get you back in shape and feeling your best. This exercise will be of great benefit to somebody coming out of an mjury or following an operation, who is looking to pro mote healing and rebuild their strength slowly. The elbows, wrists and shoulders-most notably the delicate rotator cuff muscles within the shoulders-are particularly prone to chronic and acute injury. This exercise gently activates these areas, stimulating them, developing blood flow and tone.

Benefits of Wall Push Ups

The muscles in the upper body do most of the work when a person does wall pushups. These muscles are:

  • Chest muscle group, including the pectoralis major and pectoralis minor.
  • Shoulder muscle group, including the deltoid major and deltoid minor.
  • Upper and middle back muscles, including the latissimus dorsi, rhomboids, and trapeze muscles.
  • Biceps, at the front of the upper arm.
  • Triceps, at the back of the upper arm.
  • Serratus anterior, which sits on the side of the chest beneath the upper arm.

There are many benefits to regularly doing pushups, including:

  • Burning calories. Doing pushups can be a powerful full-body workout, they use up a large amount of energy in a short period.
  • Improving cardiovascular health. Raising the heart rate helps strengthen the heart muscle, enabling it to pump more oxygenated blood to the lungs and throughout the body.
  • Protecting the shoulder joint. When people use the correct technique, pushups can help build up strength in the muscles around the shoulder joint.
  • Easy to do. Wall push ups are a simple exercise that requires no special equipment, so a person can easily do them as part of an at-home workout.

How to Do Wall Push Ups

Before you start doing wall push ups, you should make sure the wall you’ve chosen can accommodate push ups. An ideal spot should be away from any corners so that you have a long, straight wall. Additionally, the wall you choose should be free from any objects or obstacles.

Proper stance and positioning is important for doing a wall push up. If you are too close to the wall, you won’t get a proper workout and could potentially hurt your back. If you’re too far from the wall, you could risk falling to the floor or hurting your back from arching it uncomfortably. Positioning yourself may require you to lean slightly, so make sure you’re ready to perform the wall push up once you’re in place.

  1. Face a wall, standing a little farther than arm’s length away, feet shoulder-width apart.
  2. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart.
  3. Slowly breathe in as you bend your elbows and lower your upper body toward the wall in a slow, controlled motion. Keep your feet flat on the floor.
  4. Hold in the lower position for 1 second.
  5. Breathe out and slowly push yourself back until your arms are straight.
  6. Hold in the high position for 1 second.
  7. Repeat several times, 10 to 15 push ups is a good number. It’s important to work out in sets with a predetermined number of repetitions per set in order to get the most out of your workout.
  8. Rest for one or two minutes after finishing your first set. Then, if you’re able to, try to do another set of 10 to 15 push ups.

Don’t hold your breath during strength exercises. Holding your breath while straining can cause changes in blood pressure. Breathe in slowly through your nose and breathe out slowly through your mouth. Breathe out as you lift or push, and breathe in as you relax. Controlled movements are important in this (or any) form of push up. If you let yourself drop too quickly, you could lose your balance, yet moving too slowly could cause you to get tired out very quickly.

Training Goals

Every person should be able to do this exercise, unless they are disabled, badly injured or ill. If coming back from an injury or operation, this movement is a good "tester", allowing the athlete to feel out any weak points during rehabilitation.

  • Beginner: 1 set of 10 rep.
  • Intermediate: 2 sets of 25.
  • Advanced: 3 sets of 50.

Wall Push Ups for Beginners

Vary the intensity of the exercise by changing how far your step back away from the wall. Stand more upright to make it easier. Muscle soreness lasting a few days and slight fatigue are normal after muscle-building exercises, at least at first. After doing these exercises for a few weeks, you will probably not be sore after your workout. To prevent injury, don’t jerk or thrust weights. Use smooth, steady movements.

Wall Push Ups for Advanced

Doing wall push ups is a great way to strengthen your pectoral and tricep muscles. However, just because you can do a few sets of wall push ups, it doesn’t necessarily mean you should move to the floor just yet. It takes time and consistent effort to build muscle mass. Make sure you’ve adequately built some muscle before trying to advance your workout routine into anything more challenging. Once you’ve built some muscle from doing wall push ups and can comfortably do multiple sets, you may want to progress to something more challenging:

  • Incline Push Ups. Before you tackle traditional push ups on the floor, it’s a good idea to work your way down to lower and lower levels (and build more muscle mass in the process).
  • Close Grip Wall Push Ups. In this variation, instead of taking a wide placement with your hands, you’ll move your palms in toward the midline of your body. This will place more emphasis on your triceps than your chest. These will be more challenging than standard wall pushups.
  • Single Arm Wall Push Ups. Are you bored with your workout routine or want to impress friends? Why not challenge yourself with one-armed push-ups? The one-armer is just like the classic push-up but, of course, with half the support and double the difficulty. You may need to work up to it — just build up strength with wall, elevated surface and “self-assisted” push-ups before trying the real deal.
  • Side Wall Push Up. This is another variation of single arm wall push ups, but you stand aside to wall. During any exercises on one hand, you should not forget about the need to distribute the load correctly. Don’t do more repetitions for a stronger hand than for a weaker one.

Help of Plank

Yoga Plank Pose is a simple but effective body exercise that can help you to build core muscle for easy Push Ups, there are many benefits for doing the planking exercise, such as it take pressure off and relieves the stress on your wrist and it significantly strengthens your core (abdominal muscles) and it also strengthens your hips. Begin by lying on the floor with your forearms flat, making sure that your elbows are aligned under your shoulder. Raise your body off the floor, keeping your forearms on the floor and your body in a straight line all the way from your head to feet, make sure that your hips are also in a straight line.