Push-ups are a classic bodyweight exercise for the chest. It can be performed anywhere and requires no equipment. The negative version on the wall focuses more on the upper chest and shoulders.
Stand with your back against the wall and take 2-3 steps forward. Now position your palms on the floor and your feet on the wall.
2
Lower yourself slowly and in a controlled manner until the tip of your nose touches the floor. Your forearms should be at a 45° angle to your body. Breathe in as you do this.
3
Now push yourself forcefully away from the floor 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 closer you place your hands to the wall, the more your upper chest and front shoulder will be engaged.
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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