Pushups are a simple and effective exercise for strengthening the pectorals (chest), triceps, and anterior deltoids (front of the shoulder). Unfortunately, pushups can be difficult or painful for those with weak abdominal muscles, arthritic conditions, or lower back problems. In these cases, doing pushups against a wall offers a less strenuous alternative to traditional pushups.
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Difficulty:
Moderately Easy
Instructions
1
Stand approximately two to three feet from a bare wall. Make certain there is nothing on the ground between you and the wall.
2
Place both hands shoulder width apart against the wall with your palms flat. Your arms should be straight, but avoid locking your elbows when in the starting position.
3
Lean in until your nose is approximately two inches from the wall. Keep your hands flat.
4
Push out with your arms to return to your starting position. Repeat this motion until you feel discomfort or until it becomes difficult to return to the starting position.
Tips & Warnings
Readjust your posture as needed to ensure you are safely working your arm and chest muscles without staining your back.
Increase the number of wall pushups you do every few days. When you comfortably reach 30 pushups, you may want to try a more difficult pushup, such as a knee pushup.
Do not strain and stop immediately if you feel pain. Avoid doing pushups against a wall if you feel pain in your arms, back, or another location. Your stance may be incorrect, or you may have an underlying condition that requires medical evaluation.
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