Push Up - Wall
Recommendations: 1-3 Sets, 15-20 Reps
Beginner Chest Triceps Strength Body Only Push Compound Gym Home
Purpose: This exercise increases strength and produces greater functional strength for pressing movements.
Benefits: Pushups are a basic body weight chest exercise.
Stand about 3- feet away from a wall. Place your right hand on the wall. Position your feet about shoulder-width apart and keep your back straight. This is your starting position. Straighten your elbow while pushing up with your arm. Exhale during this movement. Keep your back straight throughout the exercise. Slowly return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions. Stand about 3- feet away from a wall. Place your left hand on the wall. Position your feet about shoulder-width apart and keep your back straight. This is your starting position. Straighten your elbow while pushing up with your arm. Exhale during this movement. Keep your back straight throughout the exercise. Slowly return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.
Step 1
Stand facing a wall, right hand on the wall, feet shoulder-width apart.
Stand about 3- feet away from a wall. Place your right hand on the wall. Position your feet about shoulder-width apart and keep your back straight. This is your starting position.
Step 2
Straighten your elbow while pushing up with your arms.
Straighten your elbow while pushing up with your arm. Exhale during this movement. Keep your back straight throughout the exercise.
Step 3
Slowly return to the starting position.
Slowly return to the starting position. Inhale during this movement. Place your right hand on the wall. Position your feet about shoulder-width apart and keep your back straight. Repeat as required.
Step 4
Stand facing a wall, left hand on the wall, feet shoulder-width apart.
Stand about 3- feet away from a wall. Place your left hand on the wall. Position your feet about shoulder-width apart and keep your back straight. This is your starting position.
Step 5
Straighten your elbow while pushing up with your arms.
Straighten your elbow while pushing up with your arm. Exhale during this movement. Keep your back straight throughout the exercise.
Step 6
Slowly return to the starting position.
Slowly return to the starting position. Inhale during this movement. Place your left hand on the wall. Position your feet about shoulder-width apart and keep your back straight. Repeat as required.