push pattern · low impact
Wall push-up
Chest · Shoulders · Triceps
Equipmentnone
Positionstanding
Spacesmall
Levelbeginner · returning · intermediate
Set up and move
- Place your hands on a clear wall a little wider than shoulder-width.
- Walk your feet back and keep your body in a long line.
- Bend the elbows to bring the chest toward the wall, then press away.
Three useful cues
- Body moves as one
- Elbows angle back
- Press the wall away
Breathing: Keep breathing continuously. Exhale through the main effort of strength movements; for mobility, use slow, easy breaths and never force the range.
Common misses
- Hips sagging
- Head reaching toward the wall
Make it easier
Reduce the demand.
Stand closer to the wall.
Make it harder
Add one challenge.
Move to a sturdy counter or bench.
When to choose something else
A variation is not a test of toughness.
Skip this movement if it causes sharp pain, dizziness, or symptoms that feel unusual for you. Movement pages provide general technique education and do not determine whether an exercise is appropriate for an injury or health condition.