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How to Do a Wall Pushup

By Nichole Politza

Pushups are one of the most effective upper-body strengthening exercises, targeting the chest, shoulders, arms and core. They build strength, don't require expensive or bulky fitness equipment and are easy to modify for any fitness ability. If you struggle to perform traditional floor pushups, wall pushups are an alternative option that work just as well. Wall pushups require the same form and technique as standard floor pushups, so they allow you to master the skill while building enough strength to move to a more advanced version. Wall pushups are also safe if you are pregnant or have an injury but want to continue exercising.

Step 1

Complete at least a five-minute warmup before you begin, such as walking on a treadmill or riding a stationary bike. A proper warmup helps prevent injury during exercise.

Step 2

Stand facing the wall, about 2 feet away. Extend your arms straight out in front of you and place your palms on the wall. Your arms should be a little more than shoulder-width apart and no higher than shoulder level. If you feel like you are stretching forward to reach the wall, you may be standing too far away. This can negatively affect your posture and cause your upper back to round. Adjust your foot position until you are standing where your arms comfortably reach the wall and you have a straight back.

Step 3

Bend your elbows and lean toward the wall until your nose almost touches the wall. You should feel the muscles in your shoulders, arms and chest engage. Keep your feet flat on the floor. Maintain a straight back and do not hunch forward. Do not let your body bend at your hips. Hold this position for one second.

Step 4

Push back to return to the starting position. Perform 10 repetitions, then rest. Repeat for 10 more repetitions. Over time, increase the number of repetitions you perform in a row without resting. Work up to performing two sets of 20 to 25 repetitions, with only a short rest between sets.

Step 5

Maintain proper posture during wall pushups. Your body should remain straight from your head to your feet. Do not arch or round your back while performing this exercise. Correct posture and body alignment will guarantee that you get the full benefit out of the exercise. Pushups target the pectoral muscles, triceps and anterior deltoids. Maintaining proper body alignment ensures that these muscles are working to their full potential. Correct posture also stabilizes your scapula and lessens your risk of injury.

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