Objectives

  • Increase upper body strength.
  • Increase lean muscle mass.
  • Integrate core with upper body musculature.

Targeted Muscles

  • Arm and Chest Musculature
  • Deep Core Abdominal Musculature

How to Perform

1Begin by facing the wall with hands placed at shoulder level and wider than shoulders.
2Position the feet approximately 3 feet away from the wall. The exercise increases in intensity the farther the feet are away from the wall.
3Draw the belly in towards the spine to gently engage the core.
4As you inhale, lower your chest towards the wall. Ensure your chest doesn’t drop more than one fist from the wall.
5As you exhale, push your chest away from the wall.
6Repeat.

Alternative Exercise Suggestions for Patients with an ICD

1Do not let your shoulders/chest go deeper than your elbows when descending into the exercise.

Common Challenges

  • It’s common to try and drop too close to the wall. This can create challenges for the shoulder joint. Ensure you only drop one fist away from the wall.
  • Ensure hands sit inside the elbow.
  • Lastly, if the core isn’t working, the hips will move out of alignment forward. Ensure the core is gently pulled in towards the spine to avoid this.

Load Sets Reps Tempo Rest
From Wall 2-3 10 2 Lower: 1 Hold: 2 Rise 45 sec to 1 min depending on exercise response

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