Push-ups are an effective strength building exercise. They work the majority of the upper body, the core, and even the legs. If you are not able to perform push-ups on the floor, you can perform push-ups against a wall. These modified push-ups will still help to strengthen your arms, chest, shoulders, and back, without being too strenuous on your body. Wall push-ups are ideal for seniors, strength-training beginners, and anyone who cannot get down on the ground.
Step 1
Step up to the wall.
Step 2
Place your hands on the wall at chest height, slightly wider than shoulder-width apart.
Step 3
Step back about one to two feet. Straighten your arms as you go.
Step 4
Tighten your core and keep your body in a straight line from your ankles to your head.
Step 5
Bend your arms slowly, keep your elbows wide, and bring your face an inch from the wall.
Step 6
Push off the wall until your arms are straight again, but not locked, and repeat the exercise for as many repetitions as you can.
Tips and Warnings
- Inhale as you move toward the wall, and exhale as you push off. After performing a set of as many repetitions as you can, rest and perform another one or two sets. To get stronger, perform these push-ups every day, unless your muscles are sore. As you get stronger, you can make the push-up more difficult by stepping farther from the wall, and eventually switching to floor push-ups. To target your triceps more than your chest, keep your arms closer together, and bend your arms so that your elbows go down, instead of out.
- If you are unsure of your ability to perform the push-up on the wall, start very close to it — within one foot. Once you know your arms are strong enough, step back about six inches at a time.
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