You've conquered the dumbbells, tamed the barbells, and conquered every bench in the gym. Now, it's time to turn your attention to a less conventional, but equally effective tool for building those biceps and triceps - the humble wall. Yep, you read that right, the WALL. It's not just for holding up your roof; it can also help you build some serious upper body strength. In this article, we're going to introduce you to 16 wall exercises that will leave your arms trembling and your muscles growing.
But before we dive into the exercises, let's talk about the benefits of these fantastic wall workouts. Before we dive into the nitty-gritty of these wall exercises, let's talk about why you should be incorporating them into your fitness routine. Wall exercises offer a unique set of advantages that can complement your existing workouts or stand on their own as a potent routine:
1. Accessible for All Fitness Levels
Whether you're a seasoned lifter or a total newbie, wall exercises can be adapted to suit your fitness level. Adjust the angle or intensity to find the sweet spot for your goals.
2. Minimal Equipment Required
Still working away at building your dream gym? No worries. You can keep things fresh until you save up for a new cable machine. All you need is a sturdy wall, which is readily available.
3. Targeted Muscle Engagement
Wall exercises precisely target the upper body muscles, helping you sculpt your arms, shoulders, and chest.
4. Improved Functional Strength
These exercises mimic real-life movements, helping you build functional strength that goes beyond the gym.
5. Versatile and Space-Saving
Wall workouts can be done almost anywhere, and they require minimal space. Great for small living spaces or hotel room workouts! Now, let's get into the fun stuff: the exercises themselves!
1. Wall Push-Up
Muscles Targeted: Chest, Shoulders, Triceps Wall push-ups are a fantastic way to build upper body strength without the intensity of regular push-ups. Stand facing the wall, with your palms on the wall at shoulder height. Step your feet back and, while maintaining a straight line from head to heels, perform a push-up against the wall.
2. Wall Plank
Muscles Targeted: Core, Shoulders, Triceps Assume a push-up position facing the wall, stepping your feet back. Instead of bending your arms, hold the position with your elbows locked. Keep your body straight and engage your core for maximum benefits.
3. Wall Handstand Push-Up
Muscles Targeted: Shoulders, Triceps, Upper Chest Feeling adventurous? Try wall handstand push-ups. Face the wall and kick up into a handstand with your feet resting on the wall. From here, perform push-ups, bending your elbows to lower your head toward the ground and push back up.
4. Wall Bicep Curl
Muscles Targeted: Biceps Stand facing the wall and place your hands against it, fingers pointing up. With your elbows close to your sides, perform a curling motion, bringing your chest towards the wall. Feel the burn in your biceps!
5. Wall Ball Toss
Muscles Targeted: Shoulders, Chest, Quads, Glutes Grab a medicine ball and stand facing the wall at a close distance. Throw the ball upward, squat as you catch it, and repeat. It's like a game of catch, but your shoulders and chest will thank you later.
6. Wall Mountain Climbers
Muscles Targeted: Core, Shoulders, Arms Assume a push-up position with your feet against the wall. Start bringing your knees towards your chest in an alternating running motion. This exercise is a double whammy, hitting your core and upper body.
7. Wall Shoulder Tap
Muscles Targeted: Shoulders, Triceps, Core In a push-up position with your feet against the wall, tap your opposite shoulder with your hand. Balance is key here, and your upper body will be working hard to keep you steady.
8. Wall Ball Slams
Muscles Targeted: Shoulders, Chest, Arms, Glutes Start by assuming a squat position, standing perpendicular to a concrete wall approximately 2 to 3 feet apart. Grip the ball at your outer hip and rise to your feet. Rotate and pivot on your outer foot. With your glutes providing the power, hurl the ball at hip level toward the wall, swiftly catch it, and return to the initial squat stance.
9. Wall Reverse Fly
Muscles Targeted: Upper Back, Shoulders Stand facing the wall and place your palms against it. Keeping your arms straight, spread your arms apart to work your upper back and shoulders. Use core sliders or towels for more glide.
10. Wall Ball Wall Sit
Muscles Targeted: Shoulders, Quads, Glutes, Calves Grab a medicine ball and place your back against the wall. Hold the medicine ball at chest level and lower yourself into a seated position. Hold the ball out straight or overhead in an isometric hold. Feel the burn in your legs as you hold the position.
11. Wall Diamond Push-Ups
Muscles Targeted: Chest, Triceps Place your hands on the wall in a diamond shape, with your thumbs and index fingers touching. Perform push-ups, and feel the concentrated burn in your chest and triceps.
12. Wall Arm Circles
Muscles Targeted: Shoulders Stand with your shoulder against the wall and extend your arm. Make large circles with your arm against the wall, keeping your hand flat against the wall for as long as possible. Then, reverse the direction. This exercise will sculpt your shoulders beautifully.
13. Wall Lateral Raises
Muscles Targeted: Shoulders Face the wall and place your palms on it. Raise your arms out to the sides in a Y formation, keeping them straight, then push back to the starting position. This exercise hones in on your shoulder muscles.
14. Wall Hand Squeeze
Muscles Targeted: Forearms Face the wall and place your hands against it, fingers pointing upwards. Squeeze your fingers into the wall to engage your forearm muscles. Now that you've got an arsenal of wall exercises at your disposal, it's time to put them to use. Whether you're looking to tone your arms, build strength, or add variety to your workouts, these wall exercises have got you covered. Remember to start slowly and focus on proper form to avoid any unnecessary strain or injury.
15. Wall Walks with Mini Band
Muscles Targeted: Shoulders, Triceps, Core Secure a mini band around your wrists and assume a plank position facing the wall. Slowly walk your hands up the wall, maintaining tension in the mini band. This exercise will provide an extra challenge for your shoulders and core.
16. Shoulder Wipers with Mini Band
Muscles Targeted: Shoulders Secure a mini band around your wrists and place your forearms against the wall. Slowly rotate your hands away from each other like windshield wipers while keeping your upper arms still and maintaining tension in the mini band. This exercise will target your shoulders. Wall exercises might be unconventional, but they deliver exceptional results. Plus, they offer a unique twist to your fitness routine, ensuring you never get bored with your workouts again. So, why wait? Get off that couch, find a sturdy wall, and start building the upper body of your dreams.
