Day 3 · Saturday 3 October Today
Wall press up
If you have a heart condition or other health condition, check with your GP that this is safe for you first.
Beginner Closer to the wall press up
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Beginner: Closer to the wall press up
- Stand close to the wall with your hands at shoulder height
- Keep your elbows with a slight bend and feet a small step back
- Bend your elbows to bring your chest towards the wall
- Push back to straight arms, keeping your body in one long line
Intermediate Wall press up
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Intermediate: Wall press up
- Face the wall with your hands at shoulder height and feet a small step back
- Keep your body in one long line
- Bend your elbows to bring your chest towards the wall
- Push back to straight arms
Advanced Further distance wall press up optional
- 30 seconds work
- 30 seconds rest
- 3 rounds
No separate video — this builds on the Intermediate move.
- Add one additional round
- Stand further away from the wall to increase the challenge
- Bend your elbows more to lower your chest closer to the wall