One Arm Against Wall

What is One Arm Against Wall? One arm against wall is a bodyweight exercise that targets the shoulders, chest, and triceps. It involves performing a push-up movement with one arm placed against a wall for support and stability.

Tutorial

1. Stand facing a wall at arm's length distance.
2. Place one hand on the wall at shoulder height, fingers pointing upwards.
3. Keep your body in a straight line from head to heels.
4. Lower your chest towards the wall by bending your elbow, keeping it close to your body.
5. Push yourself back up to the starting position.
6. Repeat for the desired number of repetitions.
7. Switch arms and repeat the exercise.

Common Mistakes

• Arching the back: Keep your core engaged and body in a straight line to avoid strain on the lower back.

• Placing the hand too high or too low on the wall: Maintain proper alignment with the shoulder to prevent injury. - Allowing the elbow to flare out: Keep the elbow close to the body to target the triceps effectively.

• Rushing through the movement: Control the pace and focus on proper form for optimal results.

Tips for Better Results

• Engage your core throughout the exercise to stabilize your body.

• Focus on controlled movements for maximum muscle engagement. - Adjust the distance from the wall to increase or decrease the difficulty of the exercise.

• Breathe steadily and avoid holding your breath during the movement.

Muscles Worked

• Primary Muscles: Shoulders, Chest, Triceps - Secondary Muscles: Core (Engaged for stability)