Wall Push-Up

Targeted Muscles: Arms, shoulders, and chest
These push-ups will strengthen your arms, shoulders, and chest. Try this exercise during a TV commercial break.
  1. Face a wall, standing a little farther than arm’s length away, feet shoulder-width apart.
  2. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart.
  3. Slowly breathe in as you bend your elbows and lower your upper body toward the wall in a slow, controlled motion. Keep your feet flat on the floor.
  4. Hold the position for 1 second.
  5. Breathe out and slowly push yourself back until your arms are straight.
  6. Repeat 10-15 times.
  7. Rest; then repeat 10-15 more times.

Safety

  • Muscle soreness lasting a few days and slight fatigue are normal after muscle-building exercises, at least at first. After doing these exercises for a few weeks, you will probably not be sore after your workout.

  • To prevent injury, don’t jerk or thrust weights. Use smooth, steady movements.

  • For some exercises, you may want to start alternating arms and work your way up to using both arms at the same time.

  • Breathe out as you lift or push, and breathe in as you relax.

  • Don’t hold your breath during strength exercises. Holding your breath while straining can cause changes in blood pressure. Breathe in slowly through your nose and breathe out slowly through your mouth.

  • Talk with your doctor if you are unsure about doing a particular exercise, especially if you’ve had hip or back surgery.