Wall Push-Up Instructions

Beginners should start with modified push-ups to build up to the classic push-ups.

A modified version of the classic push-up exercise -- the wall push-up -- strengthens the pectoral muscle, located in the chest area, and muscles in the back of the upper arm. Strengthening these upper body muscles builds core strength, making athletics and other physical activity easier. Many women who cannot perform floor push-ups opt for the wall version. Pregnant women replace other upper body exercises with the wall push-up for comfort. The U.S. Navy's physical training plan recommends modified push-ups for anyone just starting a push-up regimen to build up to the floor training.

Instructions

1. Stand and face a wall, a little more than an arm's length away. Keep your knees apart in a natural standing position and your back straight.

2. Raise both arms forward and slightly outside the shoulders, then lean forward and place your hands on the wall, keeping your back straight.

3. Bend your elbows slowly, keeping your feet in place, until your chin touches the wall, then slowly straighten your arms back to the leaning position. Do 10 repetitions to begin with, and gradually add more reps as you get stronger.

References

• Mayo Clinic: Video: Modified Push-Up
• Mayo Clinic: Pregnancy Week by Week
• Naval Reserve Officer Training Corps at The George Washington University: U.S. Navy Pre-Training Physical Training Plan

Resources

• University of California, Riverside Wellness Program: Exercise for Beginners