Wall Pushups

Description

Stand facing a wall with your arms extended out in front of you. Place your palms on the wall at shoulder height and shoulder-width apart. Lean forward slightly, with your feet flat on the ground, creating a slight angle with your body. Keep your body straight from head to heels. Slowly bend your elbows to lower your chest towards the wall, while keeping your elbows slightly tucked in. Pause briefly before pressing back to the starting position by straightening your arms. Maintain a controlled movement throughout the exercise.

Difficulty & Category

Beginner
Dynamic

Affected Muscles

Pectoralis Major
Triceps Brachii
Deltoid (Anterior)

Body Areas

Shoulders
Arms

Progressions

Decline pushups are an upper body exercise that targets the chest, shoulders, and triceps. Begin by placing your feet on an elevated surface such as a bench or step, with your hands on the ground. Position your hands shoulder-width apart and keep your body in a straight line from head to heels. Lower your body until your chest nearly touches the floor, keeping your elbows at a 45-degree angle. Press back up to the starting position. Maintain a tight core throughout to prevent sagging or arching of the back.
Dynamic
Intermediate