The wall press up, unique bodyweight exercises difficulty rating for one rep – 1 out of 10
Average time taken to master, straight away.
This is for those who are just starting their bodyweight exercise program and find normal press ups to hard as it is much easier than the traditional version and can quickly build up the strength and body coordination needed to make progress for the more difficult advanced press ups.
To begin stand 2 to 3 feet away from the wall and place your hands directly in line with your shoulders with your arms straight and your heels up of the floor.
From here it is simply a case of slowly bending your arms at the elbow until your nose is an inch from the wall then holding the position for a second or two before slowly pushing back to the starting g position.
Once you can comfortably manage 10 to 15 reps on the wall you can progress further by doing them on a sturdy table or bench before finally progressing to the classic press up.
Note, although some personnel trainers recommend press ups on the knees for beginners I feel the above version to be much more effective as you condition yourself to keeping your body inline and stabilizing your core muscles ready for the traditional version.
The slower you do your reps the harder but more effective they will be.
Take as long as is necessary before you progress to full press ups and don’t feel the need to rush before you are ready.
Keep your whole body in line throughout the movement.
Keep your abs tight and do not allow your hips to sag.