In the first of this series on beginners exercises for over fifty we featured squats for the lower body, today we will show you a really easy way to strengthen the upper body doing wall push ups.
We begin with these two exercises because they both engage large muscle groups and strengthen areas of the body that are used in every day activities.
The push up works the chest, back and arms. When done correctly it also helps strengthen the core. While I’ll admit that the regular way of doing push ups is challenging and I still find it difficult to do more than 15 or 20 at a time (on a good day) I will show you an easy way to get similar benefits that almost anyone can do.
- Stand 2 – 3 feet from the wall – Feet about shoulder width apart, knees straight but not locked.
- Hands flat against the wall – Just a little wider than shoulder width, arms straight.
- Now bend your arms – Bend until your nose is about 1″ from the wall.
- Push Back – Return to starting position.
That’s all there is to it. The level of difficulty and resistance increases the further you place your feet from the wall. Find a position that allows you to complete 12 – 15 repetitions. Perform these 10 – 15 reps 2 to 3 times about twice a week and you should see improved upper body strength within 6 weeks.
One of the great things about this exercise is that it’s so portable. You can do it at work on your break, while out walking around the park, while away from home on a trip or vacation, just about any where!
Remember muscles need increased resistance as they get stronger to maintain the same level of fitness so increase your distance away from the wall as your strength improves. Eventually you can move from the wall to using a chair or bench for support thus lowering you body closer to the floor and creating even more body weight resistance – but that’s all for later. Start out with these beginner wall push ups and trust me you’ll get there!