One of the right ways to maintain and improve body health is to exercise. Practicing push ups is very useful for strengthening the chest, arms, and shoulders. However, push ups performed on the floor are very difficult or too strenuous for many people. Instead of doing push-ups on the floor right away, use the wall as an aid to help you move up and down more easily without risking back pain or falling to the floor. Use this technique as an alternative to maintain your health and fitness if you are pregnant, have arthritis, have chronic pain, or are unable to do push ups on the floor.
Step
Part 1 of 2: Doing Wall Push Ups
Step 1. Find the most appropriate place to practice
Make sure you practice on a solid wall and that there are no objects hanging on the wall or blocking you. Choose a place to practice that is roomy enough for you to move freely.
- Practice on a wall where there are no paintings or other decorations.
- Don't practice on uneven walls, such as window sills or holes to move food out of the kitchen.
Step 2. Put your hands and feet in the right position
Good body position plays an important role when doing wall push ups. Exercise is useless and can lead to back injuries if the soles of the feet and the wall are too close together. If you go too far, you may fall or your back will hurt from arching more than you can handle. In order to practice properly, you should stand slightly forward with your palms on the wall.
- Stand facing a wall, placing your palms on the wall and straightening your elbows.
- In general, standing 30-45 cm from the wall is a comfortable position.
- Spread your feet shoulder width apart.
- Place your palms on the wall at shoulder height and spread them shoulder width apart.
Step 3. Lean against the wall
Controlled movement is an important aspect when performing all push up techniques including wall push ups. You can lose your balance if you go down too fast, but moving too slowly will drain you of energy.
- Place your feet firmly on the floor. Do not lift or shift the soles of the feet when doing push ups.
- Bend your elbows slowly while bringing your arms to your sides and leaning against the wall (but don't hit the wall).
- Get close to the wall for a count of 4. This duration is considered safe enough to move down while doing wall push ups.
- Inhale as you bring your body closer to the wall. In order to breathe comfortably, inhale when performing movements that feel "light," exhale when performing movements that require a lot of energy.
- Make sure your spine and hips stay straight as you lower your body.
- Stop moving when your chest and/or forehead touch the wall. Holding on for 1-2 seconds is enough.
Step 4. Keep your body away from the wall
According to the instructions above, moving slowly and in control is a crucial aspect when doing push ups. This applies when you move your body away from the wall. Don't move in a hurry so you don't hurt your back, shoulders, and elbows.
- Exhale as you move away from the wall, holding your arms at your sides.
- Push your body away from the wall for a count of 2. When returning to the starting position, the time required is shorter than when moving closer to the wall because there is no risk of hitting the wall.
- During the wall push up, make sure your feet are firmly on the floor while straightening your back and hips.
- You have finished doing the wall push up when you return to the starting position. Do not lock your elbows when your arms are extended to avoid injury.
Step 5. Repeat the above movements
By now, you've managed to do wall push ups with the correct posture and technique, but your muscles won't get bigger just once! To get maximum results, do this movement several sets every day.
- Each set usually consists of 10-15 repetitions of the movement.
- Rest 1-2 minutes after completing the first set then do 10-15 more times.
Part 2 of 2: Do More Challenging Push Ups
Step 1. Consider the progress that has been made
Practicing wall push ups is very beneficial for strengthening the pectoral and triceps muscles. However, you don't need to immediately practice push ups on the floor because you can already do wall push ups.
- Increasing muscle mass takes time and consistent practice.
- The time it takes for muscles to look bigger is 6 weeks to 6 months.
- If you want a more challenging workout routine, make sure you have increased strength and muscle mass.
Step 2. Continue to practice push-ups while resting on a lower surface
If you've increased your muscle mass by practicing wall push-ups so that you're able to do several sets of this move, you're ready for a more challenging workout. Before practicing push-ups on the floor, it's a good idea to lower your resting place a little at a time (while continuing to increase your muscle mass).
- Start by doing push ups on the edge of the table (which can't move) so that the resting place is slightly lower than your shoulders (when doing wall push ups), but still feel light because this exercise is not too challenging.
- Use the armrests to support the chair because its position is lower than the edge of the table. Choose a sturdy chair and have someone sit on the chair so it doesn't tip over while you practice.
- You can use the bottom step or directly above it to lean on.
- After practicing at different heights for a few weeks, you're ready to do push ups on the floor. Make sure the muscle strength has increased because this movement is quite challenging.
- Readiness to increase exercise intensity cannot be measured in certain units. Only you can decide because you are the one who progressed starting from practicing wall push ups (then descending gradually) so that you can do this movement easily and comfortably.
Step 3. Do the bench press exercise
You may feel bored after practicing push-ups in various ways for a few weeks or months because this movement becomes less challenging as strength and muscle mass increase. If you experience this, consider training with weights, such as the bench press.
- The bench press and push ups work the same muscles, but the benefits of the bench press are greater because you can increase the weight of the load if the exercise you've been doing so far feels comfortable.
- Make sure you are able to measure your training progress and determine whether you are ready to increase the intensity of your workout.
- Ask someone who is reliable and used to lift weights to teach or accompany you. That way, he'll be there to help or return the dumbbells if you're having trouble or difficulty lifting weights.
Tips
- You can do push ups on the floor if your muscle strength has increased by practicing wall push ups.
- Make sure the muscle condition is strong enough before increasing the intensity of the exercise.
- Stop exercising and then rest if the muscles feel sore. Do not push yourself.
Warning
- Start practicing to the best of your ability. Increase the intensity of the exercise for as long as you feel comfortable.
- Consult a doctor before practicing push-ups or other sports. If you have health problems, do not do push ups (with any technique) before undergoing a medical examination.
