1. Get on Your Feet
When the floor is dirty or you're in a position where you can't get down to do your daily push-up, the wall push up can be great filler. For people who have trouble with regular push ups, the wall push up can be supplement a workout regimen and provide all the strengthening and toning benefits of a floor push up. You can add more dimensions to your push ups when they're done standing up as well, such as more core and lower body resistance.
2. Push out
The further away form the wall that you stand, the better workout you'll get. However, if your fitness level is low or you haven't done push ups in a while, begin by standing about 12 to 18 inches away from the wall. Place your hands flat on the wall at shoulder height. Place them out about six inches past your shoulders. Lean in so that your face nearly touches the wall and then push back. Stay on your toes for this exercise so that you do not pull unnecessarily on your Achilles tendon.
3. Increase the Effort
Move further from the wall as you progress. After you are so far that you cannot maintain balance, try to perform the push up action on the edge of a desk or table. Move lower to a bench or coffee table until you can do the push ups on the floor and work the chest and back muscles to their maximum capacity.
4. Work the Legs
To work the legs and strengthen the Achilles tendons and ankle muscles, do the wall push-up with your feet flat on the floor. You'll want to move closer to the wall, perhaps as close as eight or 10 inches so that you don't tear any ligaments. Use your buttocks to pull back instead of pushing with your arms as much.
5. Variations for Wall Push Ups
Keep your back straight when you do wall push ups. Not only will you lose some of the toning benefits from doing the exercise, but also you increase the odds of injuring yourself if you allow your back to get in the picture. You can add on to the wall routine by doing the push up one handed or on one leg. This variation is also a great position in which to do wall stretches. After doing your desired number of reps, stop and stretch while you are leaning against the wall. Hold each stretch for a count of ten.
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