Push-ups are hard, there’s no doubt about that, but the benefits of doing them are undeniable. This WOW involves engaging all the muscle groups that are worked during a regular push-up without the hassle of getting down on your hands and knees or putting strain on weaker wrists.
Wall push-ups allow you to slow down, do more, and focus harder on your repetitions. Here’s how to do them:
- Face a wall and give yourself about 10 to 12 inches of space between you and the wall, with your feet about shoulder width apart.
- Next, place your hands on the wall in front of you. The placement of your hands should be right at armpit level. (If your hands are too high, you risk causing straining your shoulder, plus you won’t be working the right muscles during the exercise.)
- Then slowly lower yourself towards the wall, controlling your weight the entire time. Tilt your head towards the ceiling to keep your neck and back as straight as possible.
- Then slowly push your weight off of the wall using your arms and chest muscles—also try tightening your stomach to engage your abdomen.
- Do as many reps as you can until you start feeling tired. Eventually, over time, you will build up enough strength in these muscles to move on to full-fledged pushups.
Want more fitness ideas? If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit.
Remember, before beginning any new fitness regimen, talk to your doctor to make sure the workout is right for you.