Wall Push-ups

01 Steps

1. 1 Stand facing a wall with your arms extended, hands placed shoulder-width apart on the wall at chest height.
2. 2 Step your feet back about one step to create a slight angle between your body and the wall.
3. 3 Keep your body in a straight line from head to heels, core engaged.
4. 4 Bend your elbows to bring your chest toward the wall, controlling the descent (2 seconds).
5. 5 Push firmly into the wall to return to the starting position with arms fully extended.

02 Tips

• ✓ The further your feet are from the wall, the harder the exercise. Adjust the distance to your level.
• ✓ Keep your elbows at a 45° angle from your body, not flared out to the sides.
• ✓ Exhale as you push, inhale as you lower.

03 Common mistakes

• ✗ Arching the lower back: keep your abs tight and pelvis neutral.
• ✗ Letting elbows flare to 90°: keep them at 45° to protect your shoulders.
• ✗ Moving too fast: control each phase of the movement.

04 If you struggle

• → Move your feet closer to the wall to reduce the load.
• → Do half reps, only lowering halfway.