From Today we will discuss wall push-ups - a super-effective exercise to strengthen your back and abs for transition to strength training. This type of push-up is classified as a lightweight version, since it practically does not load the arms, focusing on the muscles of the body. However, you should not treat it with disdain, because it perfectly strengthens the target muscles and ligaments, helps to tighten the upper body, make the figure slim and seductive.
What muscles work?
What does push-ups from the wall give and is it true that only women practice it? Let's first figure out its anatomy, figure out which muscles are involved in the process:
- Back muscles: pectoralis major, large round, dorsal latissimus, large dentate;
- Abdominal muscles: straight, external oblique;
- Muscles of the arms: triceps (with a narrow stance of the arms), treglava shoulder.
As you can see, the main emphasis is on the muscles of the back and abdomen, and it is these muscles that it is important to prepare and warm up well before power loads in the gym. Therefore, push-ups from the wall for men and women are extremely important during the warm-up stage before the main complex. Yes, they will not help build muscle relief or lose weight in volume, but they will allow you to maintain muscle tone, make them firm and elastic.
Benefit and harm
Let's look at what are the benefits for girls practicing push-ups from the wall, what effect the exercise can achieve:
- Tightened and elastic chest, flat tummy;
- Tightening the skin of the hands, improving muscle relief;
- Breast sagging prevention;
- Elimination of fat reserves in the back (those who are engaged in weight loss know how difficult it is to lose weight in this part of the body);
- Maintaining the muscles of the body in good shape;
- Warming up the body before the main workout;
As you can see, the benefits of the exercise "push-ups from the wall" for women are undeniable, and yet, its main plus is the minimum harm. If you do not start training in a state in which physical activity is contraindicated, you are unlikely to harm yourself. Particular care should be taken by athletes with back or arm joint diseases, as well as people prone to high blood pressure.
All other contraindications are identical to the prohibitions for any other exercise: postoperative period, bleeding, conditions after a heart attack or stroke, a period of exacerbation of chronic diseases, inflammatory processes, accompanied by an increase in body temperature.
By the way. If you also need to pump your thighs and glutes, then try to include squats against the wall in the set of exercises. A couple of approaches a day will help you on the way to your cherished goal.
Execution technique
Now let's figure out how to properly push up from the wall - let's dwell on the technique of performing the exercise.
- Stand with your face against the wall, step back from it;
- Place your hands on a support;
- Keep the body strictly straight, do not bend in the back, look forward, the head forms one line with the body;
- As you inhale, bend your elbows, approach the wall, until your forehead touches;
- As you exhale, return to the starting position;
- Make sure that the body remains straight like a stick throughout the exercise.
- Do the required number of repetitions;
Now you know how to do push-ups from the wall for girls or men, try it! Too easy? We'll show you how to complicate them!
Variations on ways to make push-ups harder
- So, so that wall exercises don't seem too easy for you, try increasing your speed.
- Another way to complicate things is to step back from the support not one step, but two or more. The further you get up, the harder it will be to push up. Ultimately, we recommend switching to push-ups from the bench. The execution technique will be similar, the most important thing is to follow the straight position of the torso.
As we have already said, the exercise pumps the back especially strongly, but if you need to perform push-ups from the wall to the triceps, try putting your hands on the wall as close to each other as possible. At the same time, do not spread your elbows to the sides, on the contrary, press them to the body.
If you put your arms wide, the pectoral muscles will receive the load - in this case, the elbows, on the contrary, are bred to the sides.
Another option that will allow you to develop reaction speed is push-ups from the wall with a clap (or any other type of explosive push-ups with a clap behind or over your head). When you return to the starting position, try to have time to clap your hands.
Well, now you know how to do push-ups from the wall in three different ways, and you also know how to complicate your task. Feel free to include this exercise in your warm-up complex. Just a month of training and you will see the results!
