Wall Assisted

The Wall and Leg Assisted Push up is ideal for complete beginners and can be performed in a variety of formats - normal - wide arm - close arm.

Stand 1 leg stride away from a secure wall, the further you are from the wall, the harder the exercise.

Its important to get your hand position right, when you first place your hands on the wall.

The problem is that when you lower down, your angle of movement will cause your hands to be in the wrong position, namely to high up, which will cause potential shoulder impingement.

Avoid this by placing your hands on the wall, then lowering them one full hand length down.

Place one leg forward, as you will use this leg to help aid you with the pushing back up movement. Try and focus using your upper body strength to work the exercise, however perform safely, with the support of your front leg to assist when you need it.

Inhale as you smoothly and slowly lower towards the wall, taking your elbows out to your sides, exhale as you push away. Keep your back straight, and head looking directly in front throughout.

Go through your range of motion that you feel comfortably with, aiming to build up to 15 repetitions, gradually increasing the range of motion as you become stronger.

Once you can perform 15 repetitions, try it next time without the front leg assisting.

Always avoid placing your hands to high, as this will cause a strain on your shoulder joint.