Push up on wall (wide grip)
The wall push up (wide grip) is a simple yet effective exercise that primarily activates the chest, shoulders, and triceps. By performing this movement, athletes can enhance upper body strength and stability without requiring advanced equipment. Benefits include improved muscle engagement and increased endurance, making it an excellent choice for both beginners and experienced athletes. Additionally, this exercise supports better posture and can be easily modified to suit various fitness levels. Incorporating Wall Push-Ups into a routine can lead to functional strength gains, aiding overall athletic performance.
| Primary muscle group: | Chest |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
13
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1Position Yourself: Stand up straight facing a wall. Place your palms against the wall, wider than shoulder-width apart.
- 2Step Back: Step back until your arms are extended. Ensure that your elbows are not locked but slightly bent.
- 3Body Alignment: Keep your body straight from head to toe. Engage your core to maintain this alignment.
- 4Lower Your Body: Slowly bend your elbows, bringing your nose towards the wall. Ensure your body stays straight, and avoid arching your back.
- 5Return to Start: Push through your palms to straighten your arms and return to the starting position.
- 6Repeat: Keep a controlled pace and perform the desired number of repetitions, maintaining proper form throughout.
Tips & Tricks
Correct Hand Placement: Ensure your hands are placed wider than shoulder-width apart on the wall. This helps target the chest muscles more effectively.
Body Alignment: Maintain a straight line from your head to your heels by engaging your core. Avoid letting your hips sag or rise.
Breathing Technique: Inhale as you bend your elbows and lower your chest towards the wall. Exhale as you push back to the starting position.
Engage Your Core: Keep your core tight throughout the movement to maintain stability and avoid putting strain on your lower back.
Adjust the Angle: If you find the exercise too easy, step a bit further away from the wall to increase the angle and add more resistance. Conversely, step closer to decrease difficulty.
Control the Tempo: Focus on a controlled movement. Lower yourself to the count of three and push back to the count of one. This ensures muscle engagement and control.
Mind Your Elbows: Avoid flaring your elbows out too wide. Aim to keep them at a slight angle (around 45 degrees from your body) to protect your shoulder joints.
Check Your Wrist Alignment: Make sure your wrists are in line with your elbows to avoid unnecessary strain and potential injury.
Warm-Up: Perform a proper warm-up before you start to prepare your muscles and joints, reducing the risk of injury.
Consistency is Key: Incorporate wall push-ups regularly into your routine to build strength and endurance over time.
Listen to Your Body: If you feel any sharp pain or discomfort in your shoulders, wrists, or chest, stop immediately and reassess your form.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
