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The 30-Day Wall Push-Up Challenge will strengthen your arms, shoulders, and chest without offering excessive resistance or putting too much stress on the spine and joints, making it an ideal exercise for people who need to take a less aggressive approach to upper-body training.


Wall Push-Ups Decoded


  1. Face a wall, standing a little farther than arms’ 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.

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  • Allow your spine to sag or bend outwards; keep your body in a nice, straight line.

  • Stick your bum out.

  • Drop your hips.

  • Place your feet too far from the wall—especially when you’re just starting out.