In this short video below I will show you how you can do wall pushups. But first, let’s overview, why and how they can benefit you.
What are the benefits of wall pushups?
- Just as other pushups, it strengthens you upper body and core muscles. Mainly:
- Triceps
- Chest muscles
- Shoulders
- Upper and middle back muscles
(secondary it also develops your core muscles, serratus,lower back muscles)
- Weak and older people can do it (for example if doing 3-5 correct normal pushup is a challenge) as it is less demanding than standard pushups.
- If you have slight back or shoulder problem which doesn’t allow you to do proper normal pushups, wall pushups can help you not to quit your workouts.
Wall pushups are not only for weak people
Many people think that wall pushups are only for those, who cannot do normal pushups. It is not quite so.
I do wall pushups quite often:
- As a warming up exercise before normal pushups.
- At the end of my workouts when I am so tired that I cannot do any more normal pushups. In this case wall pushups will further help exhaust my muscles.
- As a stand alone workout using Tabata (HIIT)
How to make it harder?
- The more you move away from the wall with your feet, the harder the exercise is.
- Don’t wait at the top of the movement! Each time you stop at the top (even for half a second), your muscles will rest.
- Do wall pushups slower! Slow, but controlled… You will soon feel a burning in your triceps.
Further advice
- Do wall pushups regulary
- Keep the exercise under control. By this I mean, that instead of doing it “mindlessly”, all the time concentrate on the muscles involved.
- Watch your elbows! Don’t let them point sideways or else you can damage them.
- Also, don’t lock your elbows, that can put unnecessary stress on your elbow joints
- Pay attention to your breathing : breath in when you “lower” yourself (when you bend your elbows) and breath out when you push yourself
What is the next step?
If wall pushups are too easy for you, you can move to staircase pushups, or pushups on a banister, or a strong table. But even if you are stronger, don’t avoid this exercise! You can do it as a warming up, or when you finish your workout to get the maximum of your muscles!
Remember : being over 40 doesn’t mean that you should neglect your body!
If you have any questions, please comment below.
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