What To Know
- Push ups are a functional exercise, meaning they mimic movements you perform in everyday life, such as pushing open doors or lifting heavy objects.
- If you’re not strong enough to do a standard push up, you may need to modify the exercise by performing it on your knees or against a wall.
- If you’re already strong, you can challenge yourself with more advanced variations of push ups, such as decline push ups or plyometric push ups.
Are you looking for a way to build upper body strength and improve your overall fitness? If so, you may be wondering which exercise is right for you: push ups or wall push ups. Both exercises are effective, but they target different muscle groups and offer varying levels of difficulty.
In this blog post, we’ll explore the differences between push ups and wall push ups, including their benefits, drawbacks, and how to perform them correctly. We’ll also help you determine which exercise is best suited for your fitness level and goals.
Understanding Push Ups
Push ups are a classic bodyweight exercise that targets multiple muscle groups, including the chest, shoulders, triceps, and core. They are a compound exercise, meaning they engage multiple joints and muscles simultaneously. This makes them an efficient way to build strength and improve overall fitness.
Benefits of Push Ups
- Build upper body strength: Push ups are a great way to build strength in your chest, shoulders, and triceps.
- Improve core stability: Push ups require you to engage your core muscles to maintain stability, which can help improve your overall core strength.
- Increase functional strength: Push ups are a functional exercise, meaning they mimic movements you perform in everyday life, such as pushing open doors or lifting heavy objects.
- No equipment required: You can do push ups anywhere, anytime, without any special equipment.
Drawbacks of Push Ups
- Can be challenging: Push ups are a challenging exercise, especially for beginners.
- May require modifications: If you’re not strong enough to do a standard push up, you may need to modify the exercise by performing it on your knees or against a wall.
Understanding Wall Push Ups
Wall push ups are a modified version of push ups that are easier to perform. They are a great option for beginners or for people who are recovering from an injury. Wall push ups target the same muscle groups as push ups, but they place less stress on your joints.
Benefits of Wall Push Ups
- Easier to perform: Wall push ups are easier to perform than standard push ups, making them a good option for beginners.
- Less stress on joints: Wall push ups place less stress on your wrists, elbows, and shoulders than standard push ups.
- Can be progressed: As you get stronger, you can gradually increase the difficulty of wall push ups by moving your feet further away from the wall.
Drawbacks of Wall Push Ups
- Less challenging: Wall push ups are less challenging than standard push ups, meaning they may not be as effective for building muscle mass.
- May not be suitable for advanced exercisers: If you’re already strong, wall push ups may not be challenging enough for you.
Choosing the Right Exercise for You
So, how do you know which exercise is right for you? The best exercise for you will depend on your fitness level and goals.
- Beginners: If you’re new to exercise, start with wall push ups. They are easier to perform and will help you build a foundation of strength.
- Intermediate exercisers: If you have some experience with exercise, you can try standard push ups. If they are too challenging, you can modify them by performing them on your knees.
- Advanced exercisers: If you’re already strong, you can challenge yourself with more advanced variations of push ups, such as decline push ups or plyometric push ups.
How to Perform Push Ups Correctly
1. Start in a plank position: Place your hands shoulder-width apart on the floor, with your fingers pointing forward. Your body should form a straight line from your head to your heels.
2. Lower your body: Bend your elbows and lower your chest towards the floor. Keep your back straight and your core engaged.
3. Push back up: Extend your arms and push yourself back up to the starting position.
How to Perform Wall Push Ups Correctly
1. Stand facing a wall: Stand about an arm’s length away from the wall, with your feet shoulder-width apart.
2. Place your hands on the wall: Place your hands on the wall at shoulder height, with your fingers pointing forward.
3. Lean forward: Lean forward until your chest touches the wall. Keep your back straight and your core engaged.
4. Push back up: Push yourself back to the starting position.
Tips for Improving Your Push Up Performance
- Focus on form: It’s more important to perform push ups with good form than to do as many as possible. If you’re struggling to maintain good form, reduce the number of repetitions or take a break.
- Use a wall or bench: If you’re not strong enough to do a standard push up, you can modify the exercise by performing it on your knees or against a wall.
- Progress gradually: Don’t try to do too much too soon. Start with a few repetitions and gradually increase the number as you get stronger.
- Be consistent: The key to getting better at push ups is to be consistent with your training. Aim to do push ups a few times a week.
The Power of Push Ups and Wall Push Ups: A Final Thought
Push ups and wall push ups are both valuable exercises that can help you build upper body strength and improve your overall fitness.
Whether you’re a beginner or an experienced exerciser, there’s a version of these exercises that’s right for you. By incorporating them into your workout routine, you can take your fitness to the next level.
What You Need to Know
Q: How often should I do push ups or wall push ups?
A: Aim to do push ups or wall push ups 2-3 times per week, with at least one day of rest in between workouts.
Q: What are some common mistakes to avoid when doing push ups?
A: Common mistakes include:
- Arching your back: This can put stress on your lower back.
- Dropping your head: Keep your head in line with your spine.
- Not engaging your core: This can lead to poor form and injury.
Q: Can I do push ups or wall push ups if I have a shoulder injury?
A: If you have a shoulder injury, consult with your doctor or a physical therapist before attempting push ups or wall push ups.
Q: Are push ups or wall push ups better for weight loss?
A: Both push ups and wall push ups can help with weight loss by burning calories and building muscle mass. However, they are not a magic bullet for weight loss. For optimal results, combine these exercises with a healthy diet and other forms of exercise.