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Strengthbeginner
Wall Push-Up
The gentlest push-up, done against a wall — perfect for beginners to build pressing strength and start loading the wrists safely.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 2–3
- Reps
- 10–15
- Intensity
- RPE 5–6
- Rest
- 45 s
Bone load
Spine
Hip
Wrist
Equipment
wall
Written exercise guide
Wall Push-Up
Set up
- Stand arm's length from a wall, hands at shoulder height.
Movement cues
- Lower the chest toward the wall
- Keep the body straight
- Press away to full lockout
Avoid this
- Bending at the hips
- Standing too close (too easy)
Safety
Adjust difficulty by standing further from the wall.
Progress or regress
Make it easier
No alternatives are listed here. Ask your clinician about adaptations.