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Wall Push-Up

A standing push-up done against a wall. It builds strength in the chest, shoulders and arms with less load on the joints than a floor push-up.

Wall Push-Up

How to Perform

Step 1 for Wall Push-Up exercise1

Stand one big step away from a wall. Place both hands flat on the wall at shoulder height, shoulder-width apart, with your arms straight.

Step 2 for Wall Push-Up exercise2

Slowly bend your elbows and bring your chest and head toward the wall. Keep your body in a straight line from head to heels.

Step 3 for Wall Push-Up exercise3⏱ Hold 10s

Hold this position for 10 seconds. Keep your heels on the floor and keep breathing.

Step 4 for Wall Push-Up exercise4

Push through your hands to straighten your arms and return to the start. Repeat this 5 times.

🔁 Repeat this exercise 5 times

Muscles Targeted

Pectoralis major

Large chest muscle. It pushes your body away from the wall.

Triceps brachii

Muscle on the back of the upper arm. It straightens your elbows as you push.

Anterior Deltoid

Front part of the shoulder muscle. It helps push and steadies the shoulder.

Serratus Anterior

Muscle along the side of the ribs. It holds the shoulder blade flat against the ribs.

Helpful For

Shoulder Weakness / Recovery

Builds gentle strength in the shoulder and chest. It is a low-load way to start pushing movements.

Shoulder Blade Control

Trains the muscle that steadies the shoulder blade. This helps the shoulder move smoothly.

Daily Pushing Tasks

Practises pushing doors, getting up from a bed or chair and lifting. This helps with everyday activity.

Early Upper Body Strength

Good for people who cannot yet do floor push-ups. Standing closer to the wall makes it easier.

Benefits

  • Builds upper body strength: Works chest, shoulders and arms together.
  • Trains core control: Keeping the body straight uses the trunk muscles.
  • Joint-friendly: Less weight goes through the wrists and shoulders than on the floor.
  • Easy to progress: Step farther from the wall to make it harder, or closer to make it easier.

Precautions

  • Stop if you feel pain, pinching or clicking in the shoulder, elbow or wrist.
  • Keep your body straight. Do not let your hips sag or push backward.
  • Keep your heels on the floor and your neck relaxed.
  • Do not rush or bounce. Move slowly and under control.
  • Recent shoulder, elbow or wrist injury or surgery: check with your physiotherapist or doctor first.

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