Wall Pushups Strength Exercise
Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.
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Why it helps
Wall push-ups are the entry point to upper-body strength. They work the chest, shoulders and arms with a fraction of the load of a floor push-up, and you never have to get down on the floor. The National Institute on Aging includes them in its strength program for older adults because they build the pushing strength you use to get out of a chair, open a heavy door or catch yourself if you stumble.
They are also a good way to retrain the shoulder after a period of pain, because you control the load simply by how far you stand from the wall.
Step-by-Step Instructions
- Stand facing a wall, about an arm’s length away, feet hip-width apart.
- Place your palms flat on the wall at shoulder height and shoulder-width apart.
- Keeping your body in a straight line from head to heels, bend your elbows and lean in slowly until your face is close to the wall. Take 3 seconds.
- Push back to the start position, taking 3 seconds. Don’t lock your elbows at the end.
- Rest 30 seconds between sets.
Key Form Cues
- Body in one line: Don’t let your hips sag or your bottom stick out. Tighten your stomach gently.
- Elbows at 45 degrees: Let your elbows point down and out, not straight out to the sides. It is easier on the shoulders.
- Heels stay down: If your heels lift, step a little closer to the wall.
How much to do
3 sets of 10, 2 to 3 days a week with a rest day in between. Add reps before you add difficulty.
Progression & Regression
Regression (Make It Easier)
- Stand closer to the wall
- Do 2 sets of 5
- Bend your elbows only halfway
Progression (Make It Harder)
- Step your feet further from the wall
- Progress to push-ups against a kitchen counter, then a sturdy chair
- Slow the lowering phase to 5 seconds
Who it suits, and who should check first
Good fit for: older adults building strength, people returning to exercise after illness, and anyone with wrist or shoulder discomfort that rules out floor push-ups.
Check with your clinician first if: you have had shoulder or wrist surgery in the past 3 months, or you get shoulder pain when pushing.
Precautions
Very low risk when the wall is clear and your footing is secure.
- Make sure the wall is bare and the floor is not slippery.
- If your wrists ache, make fists and push through your knuckles, or use the heel of your hand on the wall.
- Mild muscle soreness the next day is normal when you start.
- Stop and consult your provider if: you feel sharp shoulder pain, pinching at the front of the shoulder, or wrist pain that does not ease with the knuckle position.
Frequently asked questions
Are wall push-ups a real workout?
Yes. For someone starting out they load the chest and shoulders enough to build strength, and you can keep making them harder by stepping back.
How do I know when to progress?
When 3 sets of 10 feel easy and you are not sore the next day, step your feet 10 cm further back or move to a counter.
Can I do them with arthritis in my hands?
Usually yes. Push through your knuckles or the heel of your hand if flat palms hurt.
