Wall Push-ups

Push-ups are a great exercise for strengthening the upper body muscles, but for most people they are just too difficult to perform correctly. The video below shows you two ways to modify the push-up to make it much easier but still beneficial.

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Explanation


Wall Push-ups

Stand facing the wall, about arms length away from it. Place your hands on the wall with the fingers pointing up. Your hands should be a little wider than shoulder width apart and just slightly below shoulder level.

Now bend your elbows and bring your head towards the wall, between your hands. Your whole body should move forward hinging at the ankles. The feet should not move.

Then just push your body away from the wall back to where you started.

The reason a normal push-up is so hard is because gravity is pushing down on the entire body as you try to push yourself up. By doing this exercise in this position, we greatly reduce the influence of gravity on the movement.


Countertop Push-ups (harder)

This is another way to do the same exercise, but instead of the pushing off the wall, we use the edge of a countertop. After placing your hands on the countertop, again a little wider than shoulder width apart, you will have to move your feet backwards a ways.

Then bend the elbows and lower the chest towards the countertop, and then press back up to where you started.
Always try to keep your body in a straight line from your ankles through your hips to your shoulders.

You will notice this is harder than the wall version. Since you are leaning forward at more of an angle than before, gravity is providing more resistance.


Note: The difficultly with both of these exercises is largely dependant on how far down you go. If you bring your head or chest all the way to the wall or countertop, that will be a lot harder than if you only lower a few inches. Adjust your range of motion as needed.

You can try both versions of the Push-up and then choose the one that works best for you. Do this exercise for about 10 repetitions, 2-3 times per week.

Keep pushing!

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