Strength · Bodyweight · Beginner · ~2 min
Wall push-up
Lowest-load pushing pattern; good for beginners, younger children or warm-ups.
▶ 6: Push-ups against a wall — Sunnybrook Hospital (YouTube)
More videos: How to Do Wall Push Ups: A Guide from Physical Therapists (Hinge Health) · How to do a Wall Push Up (Alternate Exercise): Health e-University (Health e-University)
Prescription2 × 12 reps · rest 45 s
EquipmentWall
ImpactLow
FormatSolo
Starting position
Stand an arm's length from a wall, hands on the wall at shoulder height.
How to do it
- Bend elbows and bring your chest toward the wall.
- Keep heels down and body straight.
- Push away to straight arms.
Technique cues
- Straight body
- Slow and smooth
Common mistakes
- Only bending at the hips
- Shrugging shoulders
Easier
Stand closer to the wall.
Harder
Step further back, then Incline push-up.
Safety
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.