Wall push ups are bodyweight exercise that primarily activates the push up muscles. The push up muscles are the pectorals, deltoids, triceps.
As the name suggests, using a wall is a starter modification for push ups. Think of it as a stepping stone to the harder push up.
It is especially effective for beginners as it improves your push up strength. Additionally, it builds your upper body and helps you develop functional core strength.
This move is a calisthenics exercise and all you need for its execution is a wall. A great way of increasing the challenge is by moving your feet further away from the wall as this will make it harder..
HOW TO DO WALL PUSH UPS
Here is a step-by-step procedure of how to perform the exercise.
- Start in a standing position with feet under hips at arm’s length away from the wall.
- Place both hands on the wall, slightly wider than your shoulders. Your wrists should be in line with your shoulders and fingers pointed up towards the ceiling.
- Keep your legs straight and the weight on the balls of your feet. Take a step back with both feet.
- Active your lats and engage your core while squeezing your quads and glutes. This will be your starting position.
- Now, inhale as you lower your chest towards the wall by bending your elbows straight back. Retract your shoulder blades as you move.
- You should lower your body until your upper arms and back are even. Hold for a few seconds at this bottom of the movement.
- Exhale and press the wall away initiating the upward movement. Squeeze your chest, protract your shoulder blades and straighten your elbow while at it.
- Squeeze your chest and triceps at the top of the movement. Also, you can rotate your shoulders outward if you want to engage the lats.
- Repeat for the desired number of reps.
WALL PUSH UPS MUSCLES ENGAGED
The other muscles that are engaged even if to a lower extent are triceps, shoulders, core, glutes, quads and calves.
WALL PUSH UPS BENEFITS
EASIER THAN A CLASSIC PUSH UP
Undoubtedly, the wall push ups are easier and safer to do than a classic push up.
With the wall push ups, there is no gravitational pull present like during a standard push up. This gives you the chance to build your strength to be able to eventually do the standard push up in good form.
Also, the standing posture puts less pressure on your shoulder joints and arms the standard push up posture. The latter involves getting into a plank position on the floor.
WORKS YOUR ENTIRE BODY
As discussed, the move works and improves similar muscles as those a standard push up.
These muscles include: Chest, triceps, shoulders, core, glutes, quads, and calves. They are a mixture of upper body, mid-section and lower body muscles.
BUILDS UPPER BODY STRENGTH
By engaging and strengthening the pectoral muscles, anterior deltoids, and triceps, the move helps to build upper-body strength.
The movement activates the abdominal muscles and lower back muscles which are stabilizer muscles. Therefore, they increase stability and help you stand and stay stable in daily activities and sport.
NO EQUIPMENT OR FIXED LOCATION REQUIRED
As a calisthenics exercise, you do not require any equipment for the performance of the exercise.
Additionally, you do not need a fixed location as you can do them anywhere.
WALL PUSH UPS ALTERNATIVES
BENT KNEE PUSHUP
The bent knee push up is a progression for the wall pushup. It involves bending on your knees as you do the push up.
Make sure that you focus on the full range of motion. Lower your chest as close as you can to the ground so as to really build strength.
An incline pushup is another variation that uses an elevated surface to help you progress to the harder push up. It works similar muscles as a standard pushup, but the primary focus is on the lower chest.
You can increase the challenge by using lower and lower inclines until you’re able to properly do the standard push ups.
HIGH PLANK TO LOW PLANK
The value of planks in strength building goes without saying. Now, imagine combining a plank and a push up.
This exercise involves just that. All you need is to comfortably be able to support your body weight with every move.
Basically, you just transition from high to low plank and this will fire up your upper body muscles. It targets the deltoids, triceps, quads, and core.
WALL PUSH UPS MISTAKES TO AVOID
NOT BRACING YOUR CORE
Having sagging and sloppy hips shows that the core is not properly braced. Ensure that you harden the core for optimal results otherwise the exercise would be ineffective.
NOT SQUEEZING YOUR SHOULDER BLADES TOGETHER
Do not let your shoulder blades get loose as this may cause shoulder injury. Remember the shoulder is one unstable oint.
Instead, ensure you squeeze them together by slightly pinching them back and down.
NOT LOWERING ALL THE WAY DOWN
Do not do partial reps as this will put you at injury risk and also reduce the benefits of the move. Instead, ensure you complete the full range of motion for maximum benefits.
You can achieve this full range by lowering your chest as nearly as possible towards the wall. You can take a forward step toward the wall to make it easier if you don’t have the strength to descend with control.
Also, as you raise back to the starting position, completely extend your arms to push the wall away until they are completely straight.
NOT MAINTAINING A NEUTRAL NECK
Ensure that you maintain your neck in a neutral position by looking straight ahead while you’re in the high plank position against the wall. Failure to do this can result in disc herniation, neck injury, and nerve impingement.
It is important that you breathe to help propel you through the movement. Inhale as you lower towards the wall and exhale as you push away from the wall to return back to the starting position.
The wall push ups is a great starting point if you’re struggling with performing the standard push ups on the floor. Using a wall will remove some of the load, allow you to strengthen your muscles, and help you perfect your form as you prepare for standard pushups.[related_posts_by_tax posts_per_page="4"]