If you want to do push-ups you have to be able to lift most of your body’s weight. That’s a lot for most women, or if you’ve never worked out before. But don’t worry, there is an alternatives to floor push-ups that you can do to tone or build your chest muscles until you get strong enough to do floor push-ups. This alternative can also be done by intermediate and advanced athletes. They are push-ups performed against a wall and are called, wall push-ups. Wall push-ups are great for women and beginners because you have control over how much of your body’s weight you will use during the exercise. Do any kind of warm up you like before beginning.
This will get the blood flowing, you never want to start a workout with cold muscles. To begin, place your hands a little bit further than shoulder width apart against a wall that can support your weight. Now, this is where your preference for resistance comes in. slowly step back from the wall until you are comfortable with the amount of weight you feel. Bend your arms and control the weight as you near the wall. Push the weight back from the wall slowly until you reach your starting position. Do not lock your elbows, you want to keep the weight on your chest and shoulder muscles, not your joints.
Start off with six or eight repetitions. It is very important to concentrate on the muscle and not shove the weight back just to get through the exercise. When you focus on the muscle, you will learn where to direct the stress. By doing this you will maximize your results. Now for inner chest and triceps. Place your hands against the wall close enough for your fingers to form a triangle. Be careful, these are much harder and you will feel it mostly in your triceps. Step back from the wall until you are comfortable with the weight. Bend your elbows until your face is about two inches from your hands. Push your body back about three inches.
Just do three or four for starters. Isometric exercises add the perfect finishing touch to wall push-ups. Place a towel around the frame of any doorway. Put your palms on opposite sides of the towel and raise your elbows until they are horizontal. Now try to push your hands through the towel and wall and hold it for a ten second count. Rest for a few seconds and do it again. Remember to feel where the stress hits your chest muscles, that’s what you want to focus on. For beginners, one or two times a week is fine. In about four weeks you will feel the increase in your strength. That’s when you are ready to try floor push-ups.