What you are practising
Introduce upper-body pushing with adjustable loading.
Muscles involved
Pectoral muscles, triceps, serratus anterior and trunk stabilisers.
Explore the relevant anatomy →
House of AnandaMovement · Stillness · Wisdom · JourneyFoundation · Contemporary preparation / general conditioning
Wall press
Introduce upper-body pushing with adjustable loading.
Stand facing a wall, hands at comfortable shoulder height and width. Step back only a little.
Simplified joint diagram. It illustrates the movement idea and is not a recording of a teacher. Rotation, depth and individual proportions are approximate; follow the complete written cues.
Standing · Stable chair or wall
Set up with support.
Stand facing a wall, hands at comfortable shoulder height and width. Step back only a little.
- Bend the elbows and bring the chest a small distance towards the wall.
- Keep the body moving as a supported line without the head leading.
- Press through the hands to return.
BreathInhale as you approach; exhale to press away.
- Repetitions & pace
- 5–8 repetitions. Move smoothly; take a rest before repeating.
- Head, neck & eyes
- Look at the wall between the hands.
Choose the right version
- Make it easier
- Stand closer to the wall.
- A possible next step
- Move the feet a little farther away only if control stays comfortable.
- Watch for
- Sagging at the hips or pushing the chin forward.
Suitability: Choose another movement for painful wrists or shoulders. Stop for pain, dizziness or feeling unwell. Read the review status below before practice.