Instructions:
- 1Get down on your hands, and extend your legs backward by propping your feet against a wall.
- 2Straighten your arms and keep your hands right under the shoulders.
- 3Lower yourself down by folding your arms.
- 4As your chest reaches near the floor, raise yourself by straightening your arms and repeat.
Tips:
- Keep your feet higher than your back.
- Keep your back straight and your core tight.
- Maintain a smooth breathing pattern.
- Keep your toes nicely pressed against the wall.
Decline Push Up Against Wall: An Effective Upper Body Workout
The decline push up against wall is a fantastic bodyweight exercise that targets the chest, shoulders, and triceps. This variation elevates the feet, shifting more of the weight onto the upper body, which enhances strength building and muscle definition. It's a great choice for individuals at all fitness levels, providing both a challenge and an accessible option.
Many may wonder, are push ups against the wall effective? The answer is a resounding yes! Wall push ups are particularly beneficial for beginners or those recovering from injuries. They help build foundational strength and improve muscle tone. When comparing decline vs flat push ups, individuals may find that decline push ups engage the upper chest muscles more, offering a different dynamic to the standard flat push up.
Instructions for Performing Decline Push Ups Against Wall
1. Stand about two feet away from a wall, facing it. Place your feet on an elevated surface, such as a bench or step, to create the decline angle.
2. Lean forward and place your hands shoulder-width apart on the wall.
3. Keeping your body straight, lower your chest towards the wall by bending your elbows.
4. Push through your palms to return to the starting position.
Helpful Tips
- Maintain a straight line from your head to your heels throughout the movement.
- Focus on engaging your core to prevent sagging in the lower back.
- Experiment with foot elevation to find the right intensity for your fitness level.
By incorporating decline push ups against a wall into your routine, you can enhance your upper body strength effectively. Whether you are striving for a more challenging workout or looking to improve your form, this exercise is a valuable addition to any fitness program.