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Wall plank with feet press up

  • Stability & Strength
  • Hard
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This is an instructional video to correctly demonstrate how to do a Wall plank with feet press up. We have lots of other exercises on the Hawkes Physiotherapy exercise page so go over and check them out.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your Pecs, Anterior Deltoid, Triceps and core
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. With your feet nearly touching a wall, place your hands on the floor, slightly outside shoulder width apart.
  5. Spread your fingers slightly out and have them pointed up in the direction of your head.
  6. Raise up onto your toes so that all of your body weight is on your hands and your feet.
  7. Engage your abdominals to keep your body in a straight line and prevent arching your back or pointing your bottom in the air.
  8. Next, bend your elbows and lower your chest down towards the floor.
  9. The angle of your upper arms away from your body should be about 45 degrees.
  10. Once your elbows bend slightly beyond 90 degrees, then explosively reverse direction by pushing off the floor to straighten your elbows so that your feet leave the ground
  11. While in the air take your feet up and plant them onto the wall and keep them there for 1 press up
  12. Next drop back down to the start position and repeat.
  13. For strengthening you should perform 6-10 reps to fatigue
  14. You should perform 3-5 sets with 3 minutes rests
  15. This session can be done 2-3 times per week
  16. For endurance you should perform 15-25 reps to fatigue
  17. You should perform 3-5 sets with no more than 30 second rests
  18. This session can be done 2-3 times per week

Related Exercises

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Exercises

  • Talke Clinic

  • 113 Chester Rd, Talke, ST7 1SB
  • Stoke Clinic

  • Samien Fitness, 38 Yeaman St, ST4 4AP
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Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).