Wall Push-Up

Performing push-ups against a wall is an excellent activity for those who find traditional push-ups too challenging, as well as those in the early stages of shoulder rehabilitation.

Teaching points

• Hold a swiss ball in both hands and position it against a wall at chest height
  
  
• Lean forwards onto the ball with the elbows straight
  
  
• Take your feet back 3-4 feet from the wall
  
  
• Hold your body in a straight line and lower your body towards the wall, bending the elbows out to the sides
  
  
• Stop before your chest touches the ball and push yourself back out to the starting position

Variations and progressions

• Vary the intensity of the exercise by standing closer to, or further from the wall
  
  
• The further away, the more weight is placed on your upper body

Muscles worked

• Pectoralis Major
  
  
• Triceps Brachii
  
  
• Anterior fibres of Deltoid
  
  
• Serratus Anterior

Alternative exercises

• Push-up
  
  
• Chest press machine
  
  
• Chest press using resistance band

Related injuries

• Pectoral strain