How to Do Wall Push-ups
Push-ups can strengthen your chest muscles, triceps and shoulders. However, traditional floor push-ups can be challenging especially if you are dealing with shoulder or wrist injuries. Doing push-ups against a wall can help you to build enough strength to do floor push-ups. Read on to learn how to do wall push-ups.
Instructions
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Stand up straight facing the wall and place your palms flat against it. Stand far enough away from the wall so that your elbows are straight but not locked. Your hands should be about shoulder-width apart and at the same level as your shoulders.
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Keeping your body straight, bend your elbows and bring your nose towards the wall. Then push into the wall with your hands to come back up. Your heels may lift up slightly, but try to keep them as close to the floor as you can. Do not bring your hips or buttocks forward. A common mistake is to let the hips come towards the wall, which arches your back. Keep your body rigid. You are just bending and straightening the elbows.
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Do three sets of eight to 12 repetitions. You can vary the muscles you work by doing each set a little differently. Move your hands further apart. You also can turn the hands until they face out or do a set with your hands turned in. Each variation will work your muscles from a slightly different angle.
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