Directions: Perform my
exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your
Place feet shoulder width apart and
hands out in front of shoulders and same width as shoulders.
Body should be in straight line "plank"
position from heels to shoulders.
Lower body towards wall while
maintaining plank posture until forehead is close to wall.
Keep core braced and strong as you press
back out from wall
to preserve plank position and take excessive pressure off low back.
Tips: This is a great intro to the world of push
ups! Even elderly seniors can do modified Wall Push Ups. For added
benefit, keep feet somewhat "flat" with heels down as much as possible so you
also get a dynamic ankle and calf stretch.
To increase difficulty move feet back
away from wall. To make it easier move feet closer to wall. There
is a limit to how far out you can move your feet--go too far back and you'll
slip off the wall and hit the floor! When you get to the point of almost
having your feet too far back you will be ready for the next level of
progression which is the
Table Push Up
or maybe even the
Knee Push Up. See my
Push Up Section for
Push ups are usually thought of as "arms and
chest" exercises, but they are underrated as "core" exercises. To perform a
"proper" Military Push Up, you need to have a strong core to keep the plank
position. People with weak cores doing push ups will shift their butts
back (to unload core) or sag their hips (core is not strong enough to lift
body and maintain plank position). There are not many exercise more functional and beneficial
than the old school Military Push Up, but very few people can do them correctly
due to weak cores. No problem--just start on the wall and work your way
down until you can get to the floor.
This exercise is intended for "normal healthy"
individuals. If you have an injury, or abnormal pain is present,
see your physician or a certified physical
therapist before continuing your exercises.
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