Push-ups are a classic bodyweight exercise for the chest. It can be performed anywhere and requires no equipment. The wall version simplifies the push-up and is therefore ideal for beginners.
Stand 1-2 steps in front of a wall. Position your hands slightly wider than shoulder width and slightly below chest height against the wall.
2
Lower yourself slowly and in a controlled manner until your forehead touches the wall. Your upper arms should be at a 45° angle to your upper body. Breathe in as you do this.
3
Now push yourself forcefully away from the wall until your arms are almost fully extended. Your body should be in one line from head to heels throughout the exercise. Breathe out as you do this.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
The further you move your feet away from the wall, the harder the exercise becomes. Make sure that you keep your chest slightly out and your shoulders slightly back throughout the exercise. This will help you engage your chest muscles better. Also try to consciously target your chest muscles and push less out of your arms. Maintain body tension throughout the exercise so that your body always remains in one line.
TIP: If it gets too easy, simply strap on a rucksack (filled with books etc.).
Muscle groups
Primary
Chest (upper)
Secondary
Triceps
Shoulder (front)
Tertiary
—
Equipment
Body weight
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