Beginner Wall Push-Up

[gRomoZeka27]

A book I have says that I should not flare my elbows to the sides (an illustration shows that they point almost downwards, when bended). So what's the correct way to do it? I find your version easier and more natural, but I don't want to pick up a bad technique at the very beginning.

[numberoneme]

@gRomoZeka27

Either is "correct." The biggest difference biomechanically is the muscle recruitment and intensity. The elbows out, as I demonstrate provides greater recruitment from pecs major and front deltoids. With elbows at sides, more triceps and effective for someone with shoulder/rotator cuff issues. Either way, work in YOUR greatest, comfortable range-of-motion. Do them both for variety. "Bad technique" is not engaging your core/posture muscles. Your body is one unit!

[gRomoZeka27]

@numberoneme Got it. Thank you!

[hornedlobster]

i was looking for the upside down pushups lol.. where u have ur body resting on the wall and pushing up from the ground..

[numberoneme]

@hornedlobster

Good luck with those- be careful!

[hornedlobster]

@numberoneme thx bro =) i tried some but couldnt quite make it, so ive planned to slightly raise the angle of my pushups per week, until im completely vertical.

[jingting001]

I thought you do the push ups with your fists not palms :|

[numberoneme]

@jingting001

You certainly can do them with your fists. This puts your wrists in a neutral position which causes less stress. Some people prefer this method. Do what you like!

[gnortonshores]

Do wall push ups strengthen the mid or upper back? The right side of my back is much weaker than my left(the physical therapist told me)

[numberoneme]

@gnortonshores

@gnortonshores

@gnortonshores

Yes and no. The muscles in the mid/upper back during a push-up are involved, as stabilizers, assisters, and agonists, which are all good. However, you also need to do exercises that directly target working those same muscles. Muscle balance is the key to healthy full-body strength. In the DVD, all 9-circuits work every muscle in your body, each workout- safely and effectively!

[dkcprje]

Wow. His house looks really nice. I wonder who his interior decorator is.

[numberoneme]

@dkcprje

I wish it was my house!

[TheCsh7]

I have a question. Do your feet have to be in a tip-toed position when doing this exercise or can you do it flat footed?

[numberoneme]

@TheCsh7

The reason I instruct back from the tip-toes (plantar flexion) is so that you can get a better angle to the wall that begins to incorporate your core/posture muscles. This is a beginning exercise that should eventually progress to more intesity- to a high back chair, then to modified knee push-ups, then real-deal push-ups, all of which require more core strength. Keeping your feet flat does not allow this engagement- but, if you find that on the toes is too much, start flat!

[numberoneme]

@macrijshannon

Do you have a back injury? Your back should nopt be bothered at all by any push-up. One of the things I look for when doing evaluations is whether someones back dip excessively on a push-up putting too much stress on the lumbar spine. Your core muscles are very involved in performing correct form push-ups. I suggest increasing your prone/plank stabilizing exercises if you do not have a back injury.

[zoxification]

question,...should I do it 3 times a day or do it one day,rest next day and then doit again???

[numberoneme]

@zoxification The progression should be:

15-reps per set, up to 3-sets per workout. EARN YOUR PROGRESS- if you cannot perform 15-reps with great form in a set, you do not earn the next set. Once you can complete 3-sets/15-reps (up to 2-mins rest between each set) on 3 non-consecutive days, you earn the next level of exercise, either high-back chair or modified from the knees on the floor.

Happy Training!

[NicolaMonk]

@KittyLuvYou unfortunately no strength training program will reduce fat (breast tissue is fat). The only targeted way to go down a cup size is breast reduction, however if you are overweight or obese even a modest loss of weight may reduce your breast size (obviously, if you are normal weight, this isn't advised!)

[KittyLuvYou]

I would love an exercise that would my chest smaller because it's too huge(DD cup). It might not be just because I'm fat though, it could be heredity.

[ravenlord06]

hi my problem is i can feel a tremendous strain on my triceps, but nothing in my pectorals...ive double checked my positioning with the video and everything seems in order, including neck and back position...would really appreciate some help...thanks!

[numberoneme]

@ravenlord06

Hi! Feeling this in your triceps is not uncommon. As long as your form is good, the triceps are assisting in this exercise and the weaker muscles will fatigue quicker which is why you may feel this more in your tri's then in your pecs, which are stronger. If you are performing 2 -3 sets with great form, 15-reps each, then you are probably ready for the next progression, modified push-ups from your knees. Focus each rep on pushing from your chest/pecs. All the best!

[Boromir33]

I thought we do it at the corner of two walls.

[numberoneme]

Hi! You can certainly try/do the push-ups at the corner of two walls. The reason I demonstrate the push-up on a flat wall is because it closely mimics the floor push-up, in hand/shoulder positioning. When you are performing them in a corner your hands must be placed at a different angle which also changes the angle of the muscle-action, and that action is much different from the floor push-up. The corner push-ups are still beneficial and I recommend that you try them both!

[Boromir33]

@numberoneme Oh thank you very much for the reply. So what muscles work when you perform corner wall push up? I don't feel my chest muscles work while doing it but in flat wall I can feel my chest muscles working. Maybe problem is me afterall lol

[MrShaky00]

does dis help u know how to do pushups on da floor da first tyme?

[itsabeautifallife]

Will doing these pushups eventually get me strong enough to do regular ones? My entire life I have never been able to and its something i want to acheive.

[PollyannaKem]

i do this all the time

[rgs1983]

15 reps with 3 sets is starting to get easy for me. What should I do to make it more challenging?

[tedoymisojos]

move on to floor pushups with knees bent, then to full on man pushups with legs extended. Increase reps. Raise your feet level. etc...

[Woodpipemaker]

Do more. Try 20 reps with 3 sets. If that still doesn't work just increase it more. You might also try to do regular pushups.

[shashwatkafley]

like i am getting more developed in my right side wat sud i do???

[numberoneme]

Well..... If you are right-handed, your right side will tend to seem more developed. Focus your attention to equally distributing your force/strength from both sides when performing this exercise.

[mamie4784]

okay here's my problem. I watched this video yesterday and i tried the wall push ups i did the whole 45, with no problems. but the next day (today)my arm muscles are killing me. how often should i do these wall ups in a week? should i work through the pain or wait until the pain stops then i continue again? And if i should work throught the pain how often in a week ? And how long should i do them until i go to the next level of (high chair/ table pushups)... please answer... thank you.

[numberoneme]

Hi!

At the end of the video clip there is a progression model to follow for how often and when to advance from this exercise. As far as the pain goes; if it is muscle pain because you did 45-reps on muscles that haven't been used like that in a while- fine. Rest a day then do-it-again to get stronger. If it is joint pain that persists- get checked out!

[amtb2010]

@mamie4784

Hey i think you should do any warm ups and strechings before you do this streneous exercise and another cool down and streching after you do the push ups to prevent muscle strains or having injuries.

[numberoneme]

Thank you for the tip Katherine. Actually, the modified push-up from the knees is a less intense exercise than from a weight bench, though a sturdy high-back chair would be a good next step. I recommend this in the Number One Me DVD. I will get it posted here. Thanks!

[KatherineRogers]

After learning wall push ups and before going to the floor consider learning push ups with your hands on a weight bench or chair. Make SURE what you choose is stable and wont tip over. The difficulty would be in between floor push ups and wall push ups. If you cant do push ups, then likely you cant do sit ups. Stabilize your feet then go back SLOWLY. Push back to sit USING your hands. Work on those and soon you will be strong enough to do sit ups as well.

[FitnessSwim]

Excellent! I am a great believer in wall push-ups - wonderful way to start. Fantastic verbal and visual cues. Please post more videos.

[shufflesunnaruto]

im 14 and i get teased and talked about alot for being fat but im on my way to a work out this is great and an easy start for me, thank you for this great video

[numberoneme]

Keep it coming! It takes time and consistent efforts... I know! Keep moving forward and you'll recognize the benefits from your continual work. You can do it!!

[numberoneme]

If you are already able to do 15- 20 regular push-ups, than try the Giant Push-Ups that are posted here, or if you really want a challenge, try the Giants with the Burpee- a real heart pounder!!

[Silentstalka]

awesome video, but i can do 15-20 regualr pushups, will these still help me gain strength?

[Lala2878]

wow this is the best video for push ups for beginners!! thanks so much! what an awesome idea to do it against the wall. as i cant do push ups on the floor not even the girly ones! thanks so much!!! very well made and informative video! :-)

[numberoneme]

There is no such thing as 'girly' push-ups! Keep up with the progression and remember to keep getting stronger (not big muscles- but strong ones!) you need to eventually get away from the wall and on the floor- try the "modified" push-ups from the knees before the plank push-ups. Keep it coming Lala!!

[Lala2878]

Thanks so much for the reply and encouragement!! Really appreciate it!

[firescope69]

would doing regular pushups be more affective than this, or just the same?

[qaizali]

i like this better,ive been doing it for a while and it is very effective,my arms are already getting bigger and its easy compared to normal ones,try these first,the effect should be same but easy.

[numberoneme]

Try to follow the suggested progression at the end of the video. If you are doing 3 sets of 15-reps of these it is time to push yourself to new strength... get on the floor and try the modified push-ups from your knees!

[numberoneme]

No this is not the same as the 'regular' floor push-ups.... the wall push-up is a great start if you're not yet able to do the floor push-ups

[ihatescamo]

nice vid ty

[numberoneme]

Ty 2!

[adorenotwarxo]

this really helps!

I can't do a push up at all, will doing wall push ups prepare me for real push up?

[numberoneme]

Yes! Doing these push-ups is the first step to performing the "real" push-up. Once you can complete 3-sets of 15 reps of this exercise with super form for 2-consecutive weeks, move to the modified push-up on the floor. If it's not posted here on Number One Me I will get it on for you! Keep it coming!

[lord322]

how many feet should you be away from the wall. Is it 2feet or 2 1/2 feet or 3 feet.

[numberoneme]

It depends... You want to have a nice neutral spine, arms extended in front of your chest and your feet back far enough causing you to be on your toes while being able to maintain this posture.

[Rockstaradam123]

thank you i just started doing this today i already feel muscle tightening i cant do a pushup but this really helps

[numberoneme]

Keep at it! Consistency wins every time!

[jdtom132]

yes it is great,, i used to have weak arms, but when i started wall push-up,, i gained muscles.. great.. thank you

[numberoneme]

Super! You will keep gaining strength if you keep moving forward. Once you have mastered the wall, move to a high back chair or a sturdy kitchen chair. Better yet are stairs! Start from the 4th or 5th stair up from the bottom. This will allow you a great bisual of progression as you master each level you move down one stair... until you are doing full push-ups from the floor!

You can do it!

Dave

[yassew15]

does this actuly do anything

[numberoneme]

This is a "Beginner" push-up and is intended for someone that does not yet posess the upper-body strength to perform a push-up with more gravity resistance.

Yes- this "Beginner" push-up is very effective and will in fact help you build strength in the upper body and gain confidence in your exercise and fitness pursuits. Follow the suggested progression and then attempt the next level of "Table Push-ups" to continue your building.

[joxionaa]

nice video! i like it alot, am just wondering when am i gonna be able to do the full push-up the normal one i mean if i practice on this every day?? btw i have really weak arms.. thanks alot dave :)

[maberrae]

I was trying it when I was watching you and I was looking at the wall and all of sudden heard "you can do it" and jumped. haha

[Faithfully2002]

This is great, thank you.