Forward & Top Wall Push

1. Starting Position:

   • Stand facing a wall with your feet shoulder-width apart.

   • Position yourself about 2 to 3 feet away from the wall.

2. Hand Placement:

   • Raise your arms overhead with a slight bend in your elbows.

   • Place your palms flat against the wall, shoulder-width apart.

3. Body Alignment:

   • Keep your body straight from head to heels.

   • Engage your core to maintain stability.

   • Your hips should be in line with your shoulders.

4. Movement:

   • Slowly lean your body forward while keeping your hands pressed against the wall.

   • Bend at the elbows to lower your upper body toward the wall, as if you are pushing against it.

   • Ensure your elbows point out slightly rather than straight down.

5. Return:

   • Push off the wall gently to return to the starting position.

   • Straighten your arms back to the overhead position without locking your elbows.

6. Tips:

   • Keep your movements slow and controlled.

   • Focus on feeling the stretch in your chest and shoulders as you lean forward.

   • Repeat this movement for 10 to 15 repetitions, maintaining good form.

7. Breathing:

   • Exhale as you lean forward and inhale as you return to the starting position.

8. Cool Down:

   • After completing the repetitions, relax your arms and take a few deep breaths.

Note: This exercise is great for stretching and strengthening the chest muscles. If you feel any discomfort, adjust your positioning or reduce the range of motion.