How to Do Wall Push-Ups: A Beginner's Guide

Wall push-ups are an excellent, low-impact exercise to build upper body strength (chest, shoulders, triceps, and core) without needing equipment. They're perfect for beginners, those recovering from injury, or anyone easing into push-ups. They reduce strain on your wrists and joints compared to floor push-ups. Aim for 2–3 sets of 8–15 reps, 2–3 times a week.

Step-by-Step Instructions

Position Yourself: Stand about arm's length away from a sturdy wall (face it). Place your feet hip-width apart, flat on the floor. Your body should form a straight line from head to heels when you lean in.

Place Your Hands: Extend your arms and place your palms flat on the wall at shoulder height and width. Fingers spread wide, pointing up or slightly outward. Keep elbows slightly bent.

Engage Your Core: Tighten your abs and glutes. Keep your neck neutral (look at the wall, not down).

Lower Your Body (Eccentric Phase): Bend your elbows to lean forward slowly (2–3 seconds). Keep your body straight—no sagging hips or arched back. Stop when your nose almost touches the wall (or forehead for comfort).

Push Back (Concentric Phase): Press through your palms to straighten your arms, returning to the starting position. Squeeze your chest at the top. Exhale as you push.

Repeat: Do your reps with controlled movement. Rest 30–60 seconds between sets.

Modifications & Progressions

Easier: Stand closer to the wall or use a higher surface (like a countertop).

Harder: Step farther from the wall, or elevate feet on a low step.

Progress to Floor: Once you can do 20 wall reps easily, try knee push-ups, then full ones.

Quick Tips

Breathe: Inhale as you lower, exhale as you push.

Warm up: 5 mins of arm circles/marching.

Feel it? Target chest/shoulders burning—good sign!

Track progress: Add reps weekly.

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