If you have a wall, I have a pushup for you !
Monday, March 02, 2015
Wall pushups are a good way for anyone to start to do pushups. Along with your chest muscles, wall pushups work the triceps and the anterior deltoids at your shoulder. They are also an excellent way to work your core. Wall pushups are easier to do than a standard pushup and are a good way to improve muscular strength and endurance in the chest, shoulders and triceps muscles. This will come in handy when you are pushing a full grocery cart or that baby carriage with your grandchild inside. So if it is hard for you to get down on that floor because of a bad back or arthritic knees, this is the modification you have been looking for.
To do a wall pushup all you need is you and a sturdy wall. Place your hands about shoulder-width apart on the wall in front of you (palms on the wall).
Back up about 2 or 3 feet from the wall. The further back you are from the wall the more difficult the pushup will be. Start at your fitness level and move back as the pushup gets easier.
Feet should be slightly apart. Keep your legs fairly straight, but do not lock the knees (always have a slight bend in the knee to protect the knees and back).
Engage your abs to protect the back during the pushup.
As you lean your body forward, you may find your heels lifting so you are balancing on your toes. If you start close to the wall your feet will probably remain flat. Remember you can start closer to the wall if you need to and as your fitness level increases you can move further back to start.
When you find the distance from the wall that works for you, lower your body (held in a straight line from head to toe) to the wall so that most of your weight is on your arms. Do not let your back arch forward or backward. Inhale as you bend your elbows and lean farther toward the wall until your nose almost touches the wall.
Exhale as you push your arms back up. Always allow a little bend in the elbows when you finish pushing up to protect the elbow joints.
If you find the distance from the wall too difficult move in a little; if you find the distance from the wall too easy move out a little.
Perform this exercise 4 to 12 times to start off with for 3 days a week (non-consecutive days).
Do not drop body towards wall fast or bounce the movement. It is a controlled movement.
Do not lock the knees or elbows at any time.
Stop the exercise if you experience any pain, dizziness or shortness of breath. See your doctor.
As always make sure you get the okay of your doctor before performing any exercise. Always warm up for 8 to 10 minutes (i.e. easy walking or marching in place) before doing this exercise.
When you get good at these, you can use a counter to make it a little more difficult. Then if you want, you can progress to the floor and do sissy pushups on your knees. Check out Sparkpeople Fitness Exercise Library to display more ways to do pushups as you progress.