Against-Wall Downward Dog Push-Up
Wall Downward Dog Push-Ups: A modified push-up that's easier on the wrists. Great for building upper body strength.
The Against-Wall Downward Dog Push-Up is a compound exercise that mainly works the chest and triceps, with help from the core and back. No equipment needed: it uses just your bodyweight.
Against-Wall Downward Dog Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Against-Wall Downward Dog Push-Up Variations and Alternatives
How to do the Against-Wall Downward Dog Push-Up
Start by standing a few feet away from a wall.
Lean forward and place your palms on the wall at about shoulder height and shoulder-width apart.
Step back with your feet until your body forms a triangular shape with the wall, similar to the Downward Dog yoga pose. Keep your feet hip-width apart, and press your hips back and up.
Your body should form a straight line from your hands to your hips, with your head positioned between your arms.
Begin the movement by bending your elbows and lowering your upper body towards the wall in a controlled movement. Keep your core tight and back straight.
Push through your palms and extend your arms to return to the starting position, exhaling as you press up.
Repeat the movement for the desired number of reps and sets, ensuring you maintain good form throughout.
Please ensure that you engage your core muscles throughout the exercise and maintain a strong, plank-like position during the downward phase to avoid sagging your lower back. Adjust your feet's distance from the wall to find the most comfortable and challenging inclination for your current fitness level.
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Against-Wall Downward Dog Push-Up FAQs
What muscles does the Against-Wall Downward Dog Push-Up work?
The Against-Wall Downward Dog Push-Up mainly works the chest and triceps, with help from the core and back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Against-Wall Downward Dog Push-Up?
None. The Against-Wall Downward Dog Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Against-Wall Downward Dog Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Against-Wall Downward Dog Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Against-Wall Downward Dog Push-Up variations and alternatives?
Similar exercises include the Bodyweight Wall-Supported Standing Military-Press, Chaturanga Pose, Against-Wall Close-Grip Push-Up and Decline Against-Wall Push-Up.
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