October 11, 2022
Author: Shelby
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  • Star Exercise of the Week: Wall Push-Up

Are you trying to improve upper body strength? 

Push-ups may be an exercise you’ve considered, but might have been a little hesitant to try… After all, push-ups can be tough! 

While a push-up is excellent for targeting multiple muscle groups, such as the triceps, core, and chest muscles, a floor push-up can be quite a challenge. This is especially true if you have concerns about getting up and down from the floor, or maybe have tried push-ups before and it puts a lot of pressure on your wrist, elbow and shoulder joints. 

Now, don’t give up on the push-up altogether… Instead, try a wall push-up! 

A wall-push up provides the same benefits as a regular push-up on the floor, but is less straining and places less pressure on the joints. 

So, let’s take a look at how to do this star exercise of the week! 


Step 1: Starting Position:

  • Find an open space of wall to stand in front of.
  • Position yourself about 2-3 feet from the wall.
  • Keeping your feet in place, stretch your arms forward and place the palms of your hands on the wall (you should be positioned in a small incline now).

Step 2: Lower Self Towards the Wall:

  • Keeping the elbows tucked by your side, allow the elbows to bend.
  • Slowly lower yourself towards the wall.
  • Make sure to keep your core tight and avoid hyperextending the low back.


Step 3: Push-Up:

  • Once you’ve lowered yourself towards the wall, push back up by straightening your elbows.
  • Repeat the push-up 10-15x for 2-3 sets.

Tip: If this feels too easy, you can always begin further away from the wall to increase the angle of your incline. If that still feels too easy, then instead of the wall, you can choose another surface to do your push-up from, such as a countertop.

 

Enjoy the new exercise!


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About the Author Shelby

Shelby Green is a Florida-licensed Doctor of Physical Therapy (DPT), currently practicing at St. Anthony’s Resource Center Outpatient Rehabilitation in St. Petersburg, FL. Shelby received her Bachelor of Science in Biology from the University of South Florida, followed by her DPT from the University of St. Augustine for Health Sciences. Shelby has 6 years clinical experience practicing in both the acute care and outpatient rehab settings. Specialties include orthopedics, with additional training in specific manual therapy techniques for pain management, as well as extensive training as a Certified Lymphedema Therapist.

Shelby is a Tampa, FL native, which is where she and her husband currently reside. Their favorite activities include spending time with family and anything outdoors, such as walking, bike riding, and going to the beach.

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