Equipment Required:

Wall
Ballet Barre (optional)

Starting Position:

Stand and lean against the wall (or ballet barre) with the body 45º angle to the floor. Fully extend arms and place them on a wall at chest (not shoulder) level.
Keep the feet together and maintain straight body alignment from the ankles to the head.
Contract abdominal muscles to support the torso. Do not arch back.

Actions To Execute Exercise:

Keeping the entire body straight, bend the elbows and bring the chest toward the wall, as close as possible.
Pause slowly press against the wall, extending the arms and bringing body to starting position. Repeat.

Breathing Technique

Inhale while bringing chest toward the wall; exhale while pressing back to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens the chest, shoulders and back of upper arm (pectoralis, deltoids, triceps).

Variations On This Exercise:

For a slightly more difficult variation, lean against a flat bench or desk (feet will need to be placed further from the object of support and body will be at a lower angle to the floor).

Precautions / Contraindications

This exercise may be contraindicated for some individuals with back or shoulder problems or during pregnancy.

Fitness Training Tips:

Move the entire body to and from the wall, not just the chest.
Contract abdominal muscles to support the torso. Do not arch the back