Leaning wall pushups require little physical effort and you can do them just about anywhere. Even better, leaning wall pushups add muscle tone to your upper and lower body. You use your own body weight to perform the static exercise, and you can increase and decrease the degree of difficulty. You can do leaning wall pushups as a complete workout or do them to warm up for more rigorous exercise.
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Where to Stand
Leaning wall pushups are different from regular pushups. Instead of getting down on the floor in a horizontal position and balancing your body with your hands and feet, wall pushups allow you to stand straight up. Face the wall and place your palms against the wall. Keeping your hands on the wall, walk backwards until your arms are straight. Bend your elbows and bring your face close to the wall before pushing back to the original standing position. You can do 10 repetitions to begin and increase as you gain strength.
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Progression
Standing an arm's length from the wall and doing leaning pushups is a good way for beginners. As you continue the exercise, move your feet farther away from the wall. The added distance takes weight from your lower body and shifts it to the upper body. The weight transfer works your arms, shoulder and chest harder, building added strength and better muscle definition. Doing leaning wall pushups from 3 or more feet away also strengthens your biceps, triceps, forearms, wrists and hands.
How to Stand
Keeping your legs straight during leaning wall pushups works the muscles in the upper body. Bend your knees while keeping your feet flat on the ground to work your legs. Bending your knees helps stretch and tone the calves. Place one leg in front of the other while doing leaning wall pushups for more intense stretching. Start by putting your left leg forward, and you can feel the stretch while approaching and pushing back off the wall. Do the same exercise with your right leg. Working the legs with leaning wall pushups is an effective exercise before running or jogging.
Work with a Ball
According to the Sports Injury Clinic, adding a Swiss ball to leaning wall pushups is a good way to rehabilitate a shoulder injury. Place the Swiss ball on the wall and place your palms on the ball so it does not fall. Bend your elbows and move your body close to the ball without making contact. Push back and repeat the exercise to stretch and strengthen your shoulder and other upper body muscles.
REFERENCES & RESOURCES University of Kentucky: Strong Strides with Resistance Training Sports Injury Clinic: Swiss Ball Wall Push-Up