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Wall Pushups for your chest, shoulders, and triceps
Pushups work the entire arm, chest, and shoulder area. They also strengthen some back muscles. They give fantastic results over time. Start with the easy version, called wall pushups, shown first. Work over time toward doing the more difficult versions shown further below.
 
Note - Change hand position to change how your muscles are worked. Standard hand position works chest most, then shoulders and triceps. Hands close together works inner chest and triceps harder. Hands wide apart works shoulders and outer chest harder.
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Wall pushups - see photos above. Stand close to a wall. Place hands on wall about shoulder width apart between chest and shoulder level high. See photo 1.
 
Keeping hands in place on wall, move your feet back until leaning slightly forward, with your hands supporting you. See photos 2 and 3.
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You should now be in the same position as photo 3 above. Now you do pushups! Keeping your body straight, slowly let your body come forward until your forehead is next to the wall. See photo 4 above.
 
Slowly push yourself back away from the wall, keeping your body straight. This will return you to the position in photo 3 above. Repeat as many times as you can without pain.
 
Stair Pushups for your chest, shoulders, and triceps
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Stair pushups - see photos 1 and 2 above. These are harder than wall pushups. Assume a standard pushup position with feet on floor at bottom of stairs, and hands palm down on stairs. The "heel" of your palm should be on the stair edge. Wear shoes that won't slip!
 
Keeping body straight, slowly lower yourself until your face is as near stairs as possible as in photo 2 above. Then push slowly away from stairs until you reach starting position as shown in photo 1 above.
 
Knee Pushups for your chest, shoulders, and triceps
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The next two photos show knee pushups. These are harder than stair pushups. Wear shoes that won't slip! Kneel on floor, place hands palm down on floor just over shoulder-width apart and roughly in line with your neck. Now move knees back together until you are in the position shown above.
 
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Keeping your back straight, slowly lower your body until your chin almost touches the floor as shown above. Slowly return to starting position. Repeat as many times as you can without pain.
 
Pushups for your chest, shoulders, and triceps
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Congratulations - you've made it to standard pushups - no small thing! Wear shoes that won't slip. Lie face-down on floor. Place hands palm down on floor to sides just over shoulder-width apart and roughly in line with your shoulders. Now curl your toes under you so you're supported on bottoms of toes, as shown in photo above.
 
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Keeping body straight, slowly raise yourself up until arms are almost straight but do not lock elbows, as shown in photo above. Slowly lower yourself back to starting position. Repeat as many times as you can without pain.
 

All information on this site is opinion only. All concepts, explanations, trials, and studies have been re-written in plain English and may contain errors. I am not a doctor. Use the reference information at the end of each article to search MedLine for more complete and accurate information. All original copyrights apply. No information on this page should be used by any person to affect their medical, physical, legal, educational, social, or psychological treatment in any way. I am not a doctor. This web site and all its pages, graphics, and content copyright © 1997, 1998, 1999, 2000, 2001, 2002, 2003, 2004, 2005 Jon C.

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