Push up on wall (wide grip)

Exercise overview

Primary muscle group: Chest

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 14

Description: Position Yourself: Stand up straight facing a wall. Place your palms against the wall, wider than shoulder-width apart. Step Back: Step back until your arms are extended. Ensure that your elbows are not locked but slightly bent. Body Alignment: Keep your body straight from head to toe. Engage your core to maintain this alignment. Lower Your Body: Slowly bend your elbows, bringing your nose towards the wall. Ensure your body stays straight, and avoid arching your back. Return to Start: Push through your palms to straighten your arms and return to the starting position. Repeat: Keep a controlled pace and perform the desired number of repetitions, maintaining proper form throughout.

Exercise ID: 00449

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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