A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Stretch
3m
4 kcal
/ min (est.)
3 × 20
sets × reps
Why this exercise
Difficulty: Beginner
Perfect for toning upper body muscles and improving posture without floor strain.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
20
Rest
30s
How to Perform
- 1.Stand facing a wall, arms extended at shoulder height.
- 2.Bend elbows to bring chest toward the wall.
- 3.Push back gently to starting position.
Pro Tips
- •Maintain body in a straight line.
- •Adjust distance from wall for intensity.
Equipment
Wall
Safety
Keep movements slow and controlled; avoid arching lower back.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.