Among different types of pushup variations wall pushups are slightly harder than knee pushups but easier than traditional pushups. Thus wall pushups can be a good alternative to traditional pushups for beginners and for those who want to improve their body strength to get better at doing pushups.
Depending on the use case there are many ways you can effectively do wall pushups to achieve your fitness goals. So, from beginners to advanced-level exercisers anyone can do wall pushups for an effective pushup workout.
In this article, you will read about a wall push up workout routine that you can follow according to your fitness level.
This wall pushup routine is divided into three parts and there are different reps and sets for beginners, intermediate level and for advanced level.
So according to your fitness level pick a wall pushup training plan and you will be ready to have an effective wall pushup workout at home.
So, without further ado let’s check out the wall pushup workout routine for beginners to advanced levels.
Wall pushups workout routine & training plan: beginners to advanced level
To get the best outcome from doing wall pushups you should follow a wall pushup workout routine that is suitable for your fitness level.
This section provides wall pushup workout plans for beginners, intermediate and advanced users. So you can pick the right wall pushup workout according to your fitness level.
You will also read how many reps and sets of wall pushups you should do.
For beginners and intermediate level, you can do wall pushups for two days in a row and then take one day’s rest. Or you can do wall pushups 4-5 times a week and take one rest day after doing wall pushups for 2-3 days in a row.
If you are at an advanced level then you can do wall pushups on your pushup days. But if you are doing wall pushups in large numbers then it’s recommended that you do wall pushups for 4 days a week. Read this article to find out when you can do pushups every day.
Quick tip: you should take 60 seconds to 90 seconds rest after completing one set of wall pushups.
Related: How many sets of pushups should I do?
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Wall pushup workout plan for beginners: reps and sets
As a beginner, if you are just starting to do wall pushups then you should try to do 2-3 sets of wall pushups. Before doing wall pushups you can do some simple body stretches or some quick warm-up exercises before doing pushups.
10-15 reps of wall pushups are good for each set for beginners. But if you are doing pushups or wall pushups for some weeks then you should try to do close to 25 wall pushups.
In your first set try to do more than 20 wall pushups or it’s better to do wall pushups until failure.
From your second set onwards try to do 10-15 wall pushups in each set.
Wall pushups reps and sets for intermediate level
If you can do close to 35 – 40 wall pushups in one go then you are in the intermediate level.
If you are only doing wall pushups alone then it’s recommended that you do 4 sets of wall pushups.
But I will recommend anyone who can do more than 30 wall pushups to try doing regular pushups along with wall pushups. So, you can do wall pushups in your first set to warm up your body or follow this article to properly warm up before a pushup workout and in your second and third sets you should do regular pushups.
And in your last set, you should do wall pushups again.
As you have progressed beyond the beginners stage you should try to cross the 30 wall pushups mark in your first sets. After you have done wall pushups or traditional pushups for two sets you should try to do more than 20 wall pushups in the third and fourth sets.
Wall pushup workout plan for advanced level
If you already mastered regular pushups and wall pushups then to make your pushup workout challenging for your body you need to do advanced pushup variations. You can use a wall pushup for warming up your body before a pushup workout.
Or you can do wall pushups in your last sets after you have exhausted your body doing traditional pushups.
Here is a wall pushup workout plan for the advanced level.
In your first set, you should be doing 15-20 wall pushups just to warm up your body.
In your second and third sets, you should try to do a maximum number of wall pushups. It’s best to do wall pushups until failure in these two sets. You should try to do more than 40 wall pushups in your second and third sets.
In your fourth set, you should try to do more than 25 wall pushups.
Tips to get better results from doing wall pushups
In the above section, you have read about the number of wall pushups to do as per your fitness level. But you should know that those are average numbers.
To make your every wall pushup set count you should try to do wall pushups until failure.
For doing any type of pushups, if you want to get better muscle-building or toning results then you should do pushups until failure.
Also if you want to make your wall pushups harder or more challenging then you can place your legs further away from the wall.
The ideal wall pushup form involves leaning against the wall and making a 45-degree angle with a straight back.
Conclusion
To make wall pushups effective you have to follow a wall pushup routine that is best suited to your fitness level.
So if you are a beginner then you should follow – wall pushup routine for beginners.
In this post, you have already read three different wall pushup workout plans for different fitness levels.
As per your fitness level, you can choose a wall pushup workout routine and do wall pushups 4-5 days a week to get better results and improve the number of pushups you can do.
You might want to read these two articles next that talk about wall pushups.
