A Typical Session
19 Min
Warm-up
4m
Main Set
11m
Finisher
4m
6 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Beginner
Gentle on joints while strengthening arms and chest — ideal for beginners.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
45s
How to Perform
- 1.Stand facing a wall, arms extended and hands at shoulder height.
- 2.Bend elbows and lean toward the wall until your nose almost touches it.
- 3.Push back to the starting position, keeping your core tight.
Pro Tips
- •Keep your body straight — avoid arching your back.
- •Step further from the wall for more intensity.
- •Maintain steady breathing throughout.
Equipment
Wall Surface
Safety
Avoid placing hands too high or too wide.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.