"Inverted" Push-Up: 45° Off Wall

1. Place feet apart on wall slightly wider than shoulders.  Pay attention to keep back in neutral (or straight) as much as possible.

2. Place hands wider than shoulders and slightly in front of shoulders--hands will be more in line with face.

3. Using shoulder strength, keep body "pressed back" into the wall so your feet don't slip down.  You MUST have down pressure on feet so you can stick to the wall!

4. Lower body then push back up into extension while maintaining some angle (or flexion) in hips.

5. When finished, drop one leg down to floor as other leg follows.

Tips: Push ups are usually thought of as "arms and chest" exercises but they are underrated as "core" exercises.  Inverted Push Ups are extremely core challenging as you work to keep your back straight while also balancing your body.  Also, if you don't have solid shoulder strength AND mobility, you won't be able to perform this push up.  Your shoulder strength and stability will be what you use to "press back" into the wall so your feet don't slip down.

• If the Inverted 45° Push Up is too easy, try the Inverted 90° Off Wall.  If both of these are too hard, try working your way up by starting with the Pike Push Up or Inverted Off Box Push Up.

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 1-25-05)

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