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Strengthintermediate
Floor Push-Up
A full push-up loads the wrists and forearms — a key site for fragility fractures — while building pressing strength with a braced, neutral spine.
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Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 3
- Reps
- 6–10
- Intensity
- RPE 7
- Rest
- 90 s
Bone load
Spine
Hip
Wrist
Equipment
Bodyweight
Set up
- 1Hands under shoulders, body in a straight line from head to heels.
Do this
- Lower with the elbows at ~45°
- Keep the body a rigid plank
- Press back to full lockout
Avoid this
- Letting the hips sag
- Flaring the elbows wide
- Dropping the head
Safety
Keep the core braced so the spine stays neutral — no sagging. Wrist loading is beneficial for bone; reduce range if wrists are sensitive.
Progress or regress
Make it easier
Make it harder
No progressions are listed here. Ask your clinician about adaptations.