Wall push-up
Chest · Bodyweight · also shoulders and triceps (back of the arms)
Set up
A clear stretch of wall. Shoes that grip, or a floor that isn't slippery.
Steps
- Stand facing a wall, about one arm's length away, feet hip-width apart.
- Put your palms flat on the wall at shoulder height, a little wider than your shoulders.
- Bend your elbows to bring your chest towards the wall, taking about two seconds.
- Push the wall away until your arms are straight again. Breathe out as you push.
Keep in mind
- Keep your body straight from head to heels
- Elbows angle back, not straight out sideways
- Step closer to the wall to make it easier
Common mistake
Bending at the hips instead of moving in one straight line. Tighten your tummy and bottom; if it's still hard, step closer to the wall.
Safety
Make sure your feet can't slide: wear shoes that grip, or stand on a mat that stays put.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.