Wall push-ups you can use

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Push-ups are a very good exercise for health in general and upper body muscle groups in particular. However, not everyone can do push-ups smoothly from the beginning. You can consider wall push-ups to gradually get used to the movement and learn how to use body support.

Push-ups are one of the most effective strength-building exercises you can incorporate into your routine. The push-up exercise will emphasize the force on the arms, chest, back and shoulders, requiring you to have a certain amount of strength to complete many times and with correct technique. Fitness experts suggest a person can do push-ups for a number of times based on age. For example, the average male 40-49 years old can complete 13-16 push-ups. A woman of the same age can complete 11-14 reps.
However, not everyone can do push-ups well right from the start. At this point, wall push-ups become a great alternative to help you gradually get used to the movement and how to use force.

1. Suggest some exercises to push up the wall at home

Here are 4 variations of wall push-ups that you can do according to your ability and help yourself have a strong, toned chest, shoulders and back. To prevent injury, always focus on the correct form when doing push-ups. Place your elbows close to your body and your shoulder blades pulled back, keeping your body in a straight line from head to toe (like a plank).
1.1. Standard wall pushup You can adjust the difficulty or ease of this exercise by varying the distance of your legs from the wall. The further your feet are placed, the more weight your body puts on your hands and the harder it will be to do push-ups.
This traditional wall push-up works the muscle group in the chest and shoulders.
How to do it:
Stand about 60cm from the wall, feet hip-width apart. Straighten your arm resting on the wall at shoulder height, fingertips pointing up toward the ceiling. Wall-to-shoulder distance arm-width apart (If you feel like you're standing too far away, move your feet closer to the wall). Bend your elbows and lean toward the wall until your nose is almost touching the wall. Keep your back straight and don't hunch your hips. Applying force against the wall pushes the body back to the starting position. Repeat the action. Goal: Do 4-5 sets of 20 reps each.

1.2. Close stance wall pushup In a wall pushup, instead of placing your hands in a wide position, you will move your hands toward the center of your body. This narrowing of the arms will work more on the triceps than on the chest. Compared to standard push-ups, this move is somewhat more difficult.
How to do it:
Stand about 60cm from the wall, feet hip-width apart. Straighten your arms resting on the wall at shoulder height. Wall-to-shoulder distances are arm-width apart. Hands close together and pointing towards the ceiling. Bend your elbows and lean toward the wall until your nose is almost touching the wall. Keep your back straight and don't hunch your hips. Applying force against the wall pushes the body back to the starting position. Repeat the action. Goal: Do 4-5 sets of 20 reps each.
1.3. One-arm wall pushups If you've already mastered the regular push-ups, you may want to consider adding one-arm push-ups. This is a one-way movement that works on one side of the body at a time. Only do one-arm push-ups if you aim to easily support your body weight. This move focuses on the chest muscles, back, shoulders and arms.
Proper one-handed push-ups:
Stand about 60cm from the wall, feet hip-width apart. Straighten one arm resting on the wall at shoulder height. Wall-to-shoulder distance 1 arm's length apart. The other arm is wrapped around the back. Bend your elbows and lean toward the wall as much as you can. Keep your back straight and don't hunch your hips. Try to distribute your body weight evenly rather than to one side. Pressing against the wall pushes the body back to the starting position. Repeat the action. Switch hands and repeat as many times as you can.
1.4. Feet on the wall pushup This is an advanced push-up move that requires the feet to be on the wall and to perform this move, the practitioner needs to have good endurance and balance. You might consider this exercise if you've mastered push-up variations first and want to increase the difficulty of the exercise.
Effectively affects chest, shoulder and abdominal muscles.

How to do it:
Start in a regular plank position on the floor, feet touching the wall. Bring your feet up to the wall until a comfortable height is reached (maybe parallel to the floor or lower). Bend your elbows and do push-ups, making sure your back stays straight and your hips don't sag. Straighten your arms to bring your body back to the starting position. Goal: Do 3 sets of 10-15 reps. Whether you're doing regular or advanced push-ups, wall push-ups are an effective way to strengthen your chest, shoulder, and chest muscles. back and arms. Try adding these movements to your daily exercise schedule to gradually see the effect on your own health.

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Reference source: Healthline