Incorporating wall exercises into your routine can significantly enhance upper-body strength while simultaneously challenging your core stability.
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If wall exercises are new to your fitness vocabulary, it’s time to explore this innovative approach. Utilizing a wall for support and resistance, these exercises include wall push-ups, wall sits, and wall angels. They offer a convenient, low-impact method to boost strength at home without any equipment. Notably, they also help improve posture and lower blood pressure while being gentle on the joints, making them an excellent option for older individuals.
“Traditional floor push-ups primarily target upper-body pressing strength, yet wall variations also engage controlled scapular movement, upright posture, and core stability. To escalate the challenge, you can adjust your distance from the wall, change the speed of each repetition, or gradually progress to using a countertop and eventually the floor,” advises Dr. Mariam Zakhary, DO, Clinical Advisor at Ikon Recovery Center in New Jersey, who holds double board certification in Physical Medicine, Rehabilitation, and Sports Medicine.
If you’re over 55 and looking to enhance and tone your upper body, these five wall exercises are an ideal place to start.
Wall Push-ups
The wall push-up is a productive way to train your shoulders, triceps, and chest—especially if you don’t feel strong enough to perform traditional push-ups on the ground.
“This exercise is also great because you can change the angle at which you lean against the wall based on how strong you are. As you get stronger, you can do wall push-ups with your feet further back. This causes your body to lean more forward, making the movement harder,” explains Domenic Angelino, MS, MPH, CSCS, CPT, Chief Exercise Scientist at FitCraft.
- Begin standing tall, arms-length away from a wall.
- Place your hands shoulder-width apart on the surface.
- Engage your core and bend your elbows to lower your chest toward the wall.
- Press back up to the starting position, keeping the movement slow and controlled.
Wall Diamond Push-ups
This push-up variation places more emphasis on your triceps than your chest.
“This helps balance out the standard version of the wall push-up that is more chest-focused,” Angelino explains. “This variant is also very helpful because it is harder to balance while doing than a standard wall push-up. When you do a normal wall push-up, your hands are spread out, so you have a pretty wide base of support to hold your body. In the diamond wall push-up, your hands are together, so you’re balancing your upper body over that much smaller point. Being more balance focused engages your core stabilizer muscles more.”
- Begin standing tall, arms-length away from a wall.
- Place your hands on the surface at chest level, bringing your thumbs and index finger together to form a diamond or triangle shape.
- Step your feet back so your body is straight from head to heels.
- Engage your core and bend your elbows to lower your chest toward the wall. Keep your elbows close to your sides as you do so.
- Press back up to the starting position, keeping the movement slow and controlled.
Wall Angels
Wall angels help you train your triceps and shoulders in a manner that translates to real-life movement—like reaching up to grab something on a high shelf.
“The wall helps you do the movement in a way that is easier to keep slow and controlled, which helps you do the exercise more intentionally,” Angelino tells us. “As you get better at it, you can add weight to it. That’s something that can’t be said for a lot of wall exercises out there. All you have to do is put small weights in your hands and increase how heavy they are as you get stronger.”
- Stand tall with your back pressed against a wall, your elbows bent to 90 degrees, and the backs of your hands against the wall.
- Slowly reach your arms overhead while pressing your arms into the wall and keeping your core engaged throughout.
- Lower your arms.
- Use control to return to the start position.
Wall Plank Shoulder Taps
“Wall plank shoulder taps work to train the core and help the shoulder stabilizers resist rotation,” Dr. Zakhary explains.
- Begin by standing tall facing a wall, about arm’s length away from the surface.
- Place your palms flat against the wall at shoulder level, shoulder-distance apart.
- Brace your core and squeeze your glutes.
- Lift your right hand and tap your left shoulder.
- Return that palm to the wall.
- Then, lift your left hand and tap your right shoulder.
- Return to the wall and continue to alternate.
Shocking NYC Synagogue Attack: How Safety Was Breached
A disturbing antisemitic incident unfolded at a Manhattan synagogue on Friday evening, as a man violently interrupted the service. The attacker, described by police as acting with extreme hatred, assaulted a member of the congregation and headbutted a security guard.
Authorities have identified the alleged assailant as 46-year-old Larry Montes, who reportedly stormed Central Synagogue, located at Lexington Avenue and East 55th Street, amidst Shabbat services.
Witnesses reported that Montes approached the front of the synagogue around 6 p.m., behaving disorderly according to law enforcement sources.
Security personnel attempted to remove him from the premises, but not before Montes allegedly punched a 63-year-old congregant in the face, as confirmed by the sources.
In addition to the physical assault, Montes is accused of headbutting and spitting at a security guard, as well as damaging two religious candles, each valued at $20,000.
An NYPD sergeant working a paid detail at the house of worship took Montes into custody.
The alleged antisemite was charged with two counts of assault as a hate crime and one count of criminal mischief as a hate crime.
“I have spoken with the rabbi of the synagogue, and I’m relieved that no one was seriously injured,” NYPD Commissioner Jessica Tisch said in a statement.
“There are no known additional threats at this time, and additional NYPD resources have been deployed to the synagogue,” added Tisch, who attended the same synagogue as a kid.
Tisch said she spoke to the synagogue’s rabbi following the incident and confirmed “those who were hurt were evaluated at the scene and are doing well.”
“I understand the sanctity of this space and its meaning for congregants. Central Synagogue is where I grew up,” the commissioner wrote.
“In joy and in sorrow, it has always been a place of comfort and peace. What happened there tonight is deeply painful. A place of worship should never be a crime scene.”
Gov. Kathy Hochul called the assault “appalling” and is “grateful the suspect is in custody and that no one was seriously injured.”
“Jewish New Yorkers have every right to worship openly, proudly, and without fear,” Hochul wrote on X.
Similarly, Mayor Zohran Mamdani said he was “horrified by the assault at Central Synagogue.”
“I can only imagine the pain and fear an attack like this, during Shabbat services, causes for the congregation and for Jewish New Yorkers across our city,” Hizzoner said.
“Every New Yorker must be able to observe their religion without fear of violence. This despicable act has no place in our city, and our administration will do everything in our power to keep Jewish New Yorkers safe.”
Attorney General Letitia James said her “heart is with the Central Synagogue community this evening.”
“The assault during services at Central Synagogue today is appalling and unacceptable,” James said on X.
“No one should feel threatened in their place of worship.”
Tallulah Willis Reveals Heartwarming Moments from Justin Acee’s Wedding
Frankie Valli, 92, Sets the Record Straight on Retirement Rumors After Tour Cancellation
Frankie Valli wants to clear up any misconceptions about his career status.
“Despite any rumors, I am not retired,” the iconic 92-year-old singer declared in a recent Instagram statement.
Though not mentioning him directly, Valli’s comment seemed to respond to a Facebook post by his brother, Bobby Valli, who had earlier suggested that Frankie was stepping away from the spotlight.
After canceling his remaining 2026 tour dates due to health concerns, it appears Frankie had a heart-to-heart with Bobby. Subsequently, Bobby posted a new message on Facebook correcting his earlier statement.
“I apologize, I was misinformed,” Bobby commented on Friday. “I mistakenly believed my brother Frankie was retiring. Wishing him a swift recovery so he can continue his remarkable journey!”
In Bobby’s previous post, he wrote alongside a photo of him and Frankie together, “My brother Frankie whom I am so proud of an love him dearly. He has had a wonderful life a dream come true.”
He called Frankie “an incredible singer” who’s had “a magnificent career in music.”
“An icon. A living legend. He has millions of fans who love him dearly,” Bobby continued of Frankie, before listing some of the “Sherry” singer’s accomplishments, including selling over 100 million records and being inducted into the Rock and Roll Hall of Fame.
Bobby added, “He has been performing for six decades. He will now retire.”
At the end of his statement, Bobby wrote, “We will always have special memories of Frankie Valli. He has reached a place in his life where his family is there to love, cherish and to be there for him. We appreciate your love and concern.”
Frankie announced three months ago that he would be canceling the remainder of his and The Four Seasons’ 2026 tour dates to “focus” on his health.
“I’m so sorry to disappoint the folks who have purchased tickets to my shows, but I have decided to take the rest of the year off from touring to focus on my health,” he wrote via Instagram on May 29.
“I’m looking forward to getting healthy and seeing you all again soon. Thank you for all your good wishes,” Frankie added.
Frankie’s rep, Victoria Varela, explained at the time why the singer canceled his shows rather than postponed them.
“Promoters want to prolong things and not give people their money back,” she told Variety, “but he needs to not keep rescheduling these shows. He realized he needed to take a break and get his health in order, and that is the true issue.”
“He wants to get better without prolonging, through the rescheduling process, the pain of people who’ve bought these tickets.”
Frankie’s final performance was on Feb. 22 at the Pechanga Theater in Temecula, California.
The Grammy winner, who received a Lifetime Achievement Award from the Recording Academy in 2025, and his ’60s rock group kicked off their farewell run, The Last Encores Tour, in 2023. It was expected to run until late 2026.
Frankie sparked concern among fans from several performances in 2024, prompting him to speak out about his health.
“I know there has been a lot of stuff on the internet about me lately so I wanted to clear the air,” he said in a statement to People, insisting that he planned to keep performing “as long as I am able.”
Frankie added, “I absolutely love what I do. And I know we put on a great show because our fans are still coming out in force and the show still rocks.”
Upcoming NAIDOC Person of the Year Announcement: Joining a Prestigious Legacy
Throughout the illustrious history of the National NAIDOC Awards, only 43 remarkable individuals have earned the distinguished title of Person of the Year.
This evening, a new name will be etched into that esteemed tradition as the 44th individual is honored.
For over 40 years, the award has celebrated individuals whose exceptional achievements and significant contributions span across diverse fields such as creative arts, law, health, sports, medicine, media, and advocacy.
Several recipients have been pivotal in the fight for the rights of Aboriginal and Torres Strait Islander peoples.
These trailblazers have defied expectations, shifted paradigms, motivated generations, and played a significant role in shaping our nation’s narrative.
An illustrious history
The first recipient of the then-named ‘Aborigine of the year’ Award was Charles Dixon (1928 – 2010), a Yuin man born at Wallaga Lake on the New South Wales south coast.
Dixon, a wharfie, unionist activist and leader - who was always known as ‘Chicka’ – dedicated his life to fighting for justice and human rights for Aboriginal and Torres Strait Islander people. He worked with fellow reformers, including Mum Shirl and Fred Hollows, to establish the Redfern Aboriginal Medical Service and was a founding director and later chairman of the Aboriginal Arts Board.
Chicka campaigned strenuously for a YES vote in the 1967 referendum and was involved in the establishment of the Tent Embassy on the lawns of Parliament House in Canberra.
He also received the National NAIDOC Lifetime Achievement Award in 2008.
In 1985, the iconic Oodgeroo Noonuccal (1920–1993) became the first female recipient of the award. Oodgeroo was a Black rights activist, environmentalist, and educator and was Australia’s first published Aboriginal poet.
Born on Minjerribah (North Stradbroke Island), she played a prominent role as a Queensland representative on the Federal Council for the Advancement of Aborigines and Torres Strait Islanders (FCAATSI) and its predecessor the Federal Council for Aboriginal Advancement, urging members to unite to fight for human rights.
She actively lobbied for the historic 1967 Australian Referendum and iIn 1987, she famously returned her Member of the Order of the British Empire (MBE) medal in protest of the bicentennial celebration of Australia Day.
Over the next decade of the NAIDOC Awards some of this nation most prolific leaders were recognised: Kathy Mills (1986), Sister Joan Winch (1987), Alice Kelly (1988), Jimmy Little (1989), Shirley Smith (Mum Shirl) (1990), David Mowaljarlai (1991), Geraldine Briggs (1992) and Ernie Dingo (1994).
In 1993, Charles Perkins AO (1936–2000) was named Person of the Year.
Perkins, an Arrernte and Kalkadoon man – was one of the most influential Aboriginal activists and leaders of the 20th century.
The first Aboriginal person to graduate from university, he became head of the Department of Aboriginal Affairs, was an early champion of land rights, excelled as a soccer player and led the famous 1965 Freedom Ride through regional New South Wales to challenge racial segregation.
From 1993 to 2002, winners of the Award were all male: Ernie Dingo (1994), Reg Blow (1995), Tauto Sansbury (1996), Ray Robinson (1997), Patrick Dodson and Mick Dodson (joint winners 1998), Bob Randall (1999), Anthony Mundine (2000), Kutcha Edwards (2001) and Steve Gordon (2002).
Joint winners have been named only two times in the awards’ history: Cheryl Buchanan and Rodney Dillon in 2005 and Patrick and Mick Dodson in 1998.
A decade later, Dr June Oscar was named the 2018 NAIDOC Person of the Year in recognition of her lifelong advocacy for Indigenous rights, social justice, and the preservation of First Nations languages, as well as her pioneering work addressing Fetal Alcohol Spectrum Disorder (FASD) in remote communities.
Dr Oscar, a Bunuba woman from WA, was a popular winner who epitomised that year’s NAIDOC theme: Because of Her, We Can.
Since 2018, other recipients have been Dean Duncan (2019), Keri Tamwoy (2021), Ashleigh Barty AO (2022), Professor Kelvin Kong (2023), Aunty Muriel Bamblett (2024) and Dr Daniel Hunt (2025). There were no awards 2020.
Of the 43 winners, 13 recipients have come from QLD, 12 from WA, 8 from NSW, 4 from 4 NT, 4 from VIC and 1 winner each from SA and TAS.
17 Recipients of the Person of the Year Award have been women and 26 men.
Our 2026 Finalists
This year’s finalists are Pat Turner AO, Dr Lana Leslie-Henfling OAM (Kamilaroi) and Timmy Duggan OAM (Warumungu, Wagiman and Nyikina), all of whom have had decades of leadership, governance, innovation and working for community.
Pat Turner AO has had a 50-year distinguished career spanning senior public service roles, national policy reform, advocacy and community leadership at the highest levels. She made history as the first Aboriginal woman to lead a Commonwealth Government department when she was appointed Chief Executive Officer of the Aboriginal and Torres Strait Islander Commission (ATSIC).
Turner – a Gudanji–Arrernte woman – has been one of the most influential national leaders in Aboriginal and Torres Strait Islander Affairs for more than five decades. She has experience in senior leadership positions in government, business and academia.
More recently, as Lead Convenor of the Coalition of Peaks, she played a central role in negotiating and implementing the National Agreement on Closing the Gap, driving a landmark shift toward shared decision-making and accountability.
Amongst her many appointments, she also spent 18 months as Monash Chair of Australian Studies, Georgetown University, Washington DC, and was inaugural CEO of NITV. Pat is the Coalition of Peaks Convenor and Co-Chair of the Joint Council on Closing the Gap.
In 2024, she was awarded Honorary Doctor of Letters (HonLittD) by The Australian National University for her exceptional contribution to public service, her leadership and advocacy on Indigenous health and her academic achievements in the discipline of Australian studies.
It was only earlier this year in March, that she concluded her tenure as Chief Executive Officer of the National Aboriginal Community Controlled Health Organisation (NACCHO) and Lead Convenor of the Coalition of Peaks.
Dr Lana Leslie-Henfling OAM is a proud Kamilaroi woman with family connections to Coonabarabran and Moree in north-west New South Wales. For more than 40 years, She has worked alongside Aboriginal and Torres Strait Islander peoples across community development, education, leadership, research, mentoring, cultural education, and advocacy.
Lana is the Founder and Managing Director of Violet and Retta, a 100% Aboriginal-owned business consultancy, and the Co-Founder and Chair of Gii Gaba Aboriginal Corporation, established to foster Aboriginal wellbeing through Culture, community and connection in the Blue Mountains. She also serves as Chair of the Indigenous and First Peoples Member Community within the International Leadership Association, providing leadership nationally and internationally.
With more than 20 years in higher education, Dr Leslie-Henfling has taught, mentored, and led university programs for Aboriginal and Torres Strait Islander students. She holds a PhD in Human Geography (Aboriginal Health & Wellbeing).
Over more than three decades, Timmy “Jappangardi” Duggan OAM has pioneered culturally informed approaches that empower young people and strengthen communities.
A Warumungu, Wagiman and Nyikina man, he is the Founder and visionary behind Hoops 4 Health Australia, an Indigenous-led organisation transforming health, wellbeing and leadership outcomes through the power of sport
Under his leadership, Hoops 4 Health has grown from a basketball program into an Internationally recognised model, positively impacting thousands of young people across urban, regional and remote Australia and influencing best practice in community-led health promotion.
He first made history as the first person from the Northern Territory to play in the National Basketball League (Gold Coast Rollers, 1996; Cairns Taipans, 1999), using his sporting success to create opportunities and inspire future generations.
The 2026 National NAIDOC Person of the Year will be named this weekend in Mparntwe (Alice Springs) – as well as 9 other National NAIDOC Awards across art, sport, education, community empowerment and environmental and cultural preservation.
The 2026 National NAIDOC Awards will be broadcast live from centre stage in Mparntwe (Alice Springs) this Saturday August 15 from 7:30pm AEST on NITV’s Digital platforms.
Watch the ceremony live on NITV’s YouTube and Facebook, and SBS On Demand, from 7:00pm ACST / 7:30pm AEST on Saturday August 15.
NITV’s Blak Carpet coverage will also stream live on NITV’s TikTok from 5:30pm ACST or 6:00pm AEST, capturing the arrivals, fashion and atmosphere from Mparntwe.
The 2026 National NAIDOC Awards Ceremony will also broadcast on NITV on Tuesday 1 September at 10.35pm AEST.
National NAIDOC Person of the Year Award recipients
| 1984 | Charles ‘Chicka’ Dixon |
| 1985 | Oodgeroo Noonuccal |
| 1986 | Kathy Mills |
| 1987 | Sister Joan Winch |
| 1988 | Alice Kelly |
| 1989 | Jimmy Little |
| 1990 | Shirley Smith (Mum Shirl) |
| 1991 | David Mowaljarlai |
| 1992 | Geraldine Briggs |
| 1993 | Charles Perkins |
| 1994 | Ernie Dingo |
| 1995 | Reg Blow |
| 1996 | Tauto Sansbury |
| 1997 | Ray Robinson |
| 1998 | Patrick Dodson (Joint Winner) |
| 1998 | Mick Dodson (Joint Winner) |
| 1999 | Bob Randall |
| 2000 | Anthony Mundine |
| 2001 | Kutcha Edwards |
| 2002 | Steve Gordon |
| 2003 | Deborah Mailman |
| 2004 | Aden Ridgeway |
| 2005 | Cheryl Buchanan (Joint Winner) |
| 2005 | Rodney Dillon (Joint Winner) |
| 2006 | Stephen Hagan (Jnr) |
| 2007 | Mark Bin Bakar |
| 2008 | Colleen Hayward |
| 2009 | Larissa Behrendt |
| 2010 | Dennis Eggington |
| 2011 | Terri Janke |
| 2012 | David Wirrpanda |
| 2013 | Darryl Kickett |
| 2014 | Gracelyn Smallwood |
| 2015 | Rosalie Kunoth Monks |
| 2016 | Professor Chris Sarra |
| 2017 | Patrick Mills |
| 2018 | Dr June Oscar AO |
| 2019 | Dean Duncan |
| 2020 | No awards due to COVID19 |
| 2021 | Keri Tamwoy |
| 2022 | Ashleigh Barty AO |
| 2023 | Professor Kelvin Kong |
| 2024 | Aunty Muriel Bamblett |
| 2025 | Dr Daniel Hunt |
Shake Shack Worker Allegedly Robs Own Store, Returns to Work
In a startling turn of events at a Shake Shack in Arizona, one of its own employees stands accused of staging an audacious armed robbery. Authorities allege he locked two colleagues inside a walk-in cooler and then, astonishingly, resumed his duties at the restaurant just 48 hours later, still donning his work uniform.
Keondre Simmons, 33, allegedly called out of work at the Shake Shack at Kierland Commons in Phoenix around midnight on Aug. 3 before showing up at the restaurant later that morning to commit the robbery, according to court documents reviewed by FOX 10 Phoenix.
When investigators delved into the armed heist, they discovered it all began when an employee, responding to the familiar sound of a bell, opened the rear delivery door under the impression that a planned drop-off had arrived.
CHICK-FIL-A EMPLOYEE BUSTED IN BIZARRE $80K MAC-AND-CHEESE THEFT SCHEME
According to court filings, Keondre Simmons, 33, is the individual accused of carrying out this brazen crime at the Shake Shack he was employed. Sources say he allegedly returned to the crime scene, unfazed, wearing the same uniform two days post-incident. (Maricopa County Sheriff’s Office; iStock)
Court documents reveal, “The employee heard the delivery bell and opened the door, mistaking it as a signal for the arrival of a scheduled delivery.”
“When the door opened, the suspect pointed a firearm at [the employee], ordered him inside, and escorted him at gunpoint toward the walk-in cooler. The suspect forced [the employee] inside and locked the cooler door.”
Police said the suspect then forced the on-duty manager into the office and ordered him to open the store’s safe.
“[The on-duty manager] unlocked the safe and, under threat of firearm, removed approximately $2,800 in mixed denominations and placed it into a black gun case-style container the suspect carried,” police wrote. “The suspect subsequently forced [the on-duty manager] into the walk-in cooler with [the employee], and successfully locked the door.”
New York City, USA – April 15, 2013: Customers dine at Shake Shack in Madison Square Park. The chain diner opened in 2004 and the Madison Square Park location is the original. ( )
Investigators said both victims eventually managed to escape the cooler, but the suspect returned moments later, escorted them to the office and ordered them to kneel at gunpoint.
“The suspect took both victims’ cellphones and the office landline, then destroyed them by throwing them into a sink filled with water. The suspect then exited the business through the rear delivery door,” police wrote.
Investigators later identified Simmons as the suspect, according to the court documents.
Two days after the robbery, Simmons allegedly returned to the Shake Shack wearing his work uniform, where police arrested him.
A Shake Shack employee allegedly stole approximately $2,800 from the restaurant at Kierland Commons in Phoenix after holding two co-workers at gunpoint, according to court documents. (iStock)
Simmons later told investigators that he “discarded the clothing worn during the incident, and a firearm is inside his residence,” according to court documents.
Simmons faces charges of armed robbery, aggravated assault and kidnapping.
He is scheduled to appear in court Aug. 25.
LA Eater Conquers Fat Sal’s Giant 30-Inch, $100 Sub Challenge
Notoriously known for its extravagant sandwich creations, Fat Sal’s takes indulgence up a notch with its monstrously-sized Big Fat Fatty.
This colossal culinary challenge awaits daring diners at select Fat Sal’s venues. Stretching out to an impressive 30 inches, and tipping the scales at up to 14 pounds, this beast of a sandwich dares individuals to devour it within a brisk 40-minute timeframe.
Raina Huang, a well-known competitive eater and social media influencer, recently paid a visit to the Hollywood branch to discover firsthand what about this sandwich makes it so daunting.
As shared by Josh Cook, the Vice President of Operations at Fat Sal’s, the ambitious challenge has its roots in the early days of the deli’s founding in 2010. Inspired by popular food shows like “Man v. Food” and “Diners, Drive-Ins and Dives,” founders Josh Stone and Sal Capek aspired to offer a similarly outrageous dining challenge.
An eclectic feast, the Big Fat Fatty is stuffed to the brim with a variety of indulgent ingredients including cheeseburgers, fried eggs, crispy bacon, savory Philly cheesesteak, hearty pastrami, crispy chicken fingers, gooey mozzarella sticks, crunchy onion rings, hearty chili, tangy marinara sauce, crispy French fries, and Fat Sal’s infamous Fat Sauce.
The rules are simple: one person, 40 minutes and no leftovers. More than 1,000 people have attempted the challenge over the years, Cook said, with only six managing to finish the entire thing.
Finishers get their money refunded, plus a Fat Sal’s swag bag that includes merchandise and gift cards.
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Huang, who is currently in her offseason, skipped the full 40-minute attempt and instead gave herself 10 minutes to see how much damage she could do.
Her verdict afterward: the sandwich is “very heavy and dense,” with no vegetables to offset the mountain of meat, fried food and sauce.