How To Perform
Wall push-ups are a simple bodyweight exercise that reduces the amount of resistance compared with floor push-ups. This makes them useful for beginners who are building shoulder and upper-body strength.
1. Find a Stable Wall
Stand facing a solid wall with enough space around you to move comfortably. Make sure the floor is stable and not slippery.
2. Place Your Hands
Place your hands against the wall around shoulder height. Keep your hands approximately shoulder-width apart.
3. Lean Toward the Wall
Keep your body in a straight line and slowly bend your elbows as you bring your chest closer to the wall.
4. Push Away
Press through your hands and slowly extend your arms until you return to the starting position.
⭐ Controlled Is Better Than Rushed
Do not try to complete your
repetitions as quickly as possible.
Lower yourself slowly, pause briefly
if comfortable, and push away with
control. Smooth repetitions help you
focus on the movement instead of
simply counting reps.
💪 Growth & Strength
Begin with around
8–15 controlled repetitions.
As wall push-ups become easier,
gradually increase your repetitions
while keeping your technique clean.
You can eventually progress from
wall push-ups to a more challenging
variation such as an elevated
push-up and eventually a floor
push-up.
The goal is not to rush the
progression. Build control first,
then increase the difficulty.
⚠️ Safety First
Use a solid wall that will not move
when you place your hands against it.
Keep your body controlled and avoid
leaning so far forward that you
cannot comfortably push yourself
away.
Keep your feet firmly on the floor
throughout the movement.
Stop if you experience sharp,
sudden, or unusual pain.