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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.
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How to dose it
- Sets
- 2–3
- Reps
- 10–15
- Intensity
- RPE 5–6
- Rest
- 45 s
Bone load
Spine
Hip
Wrist
Equipment
wall
Set up
- 1Stand arm's length from a wall, hands at shoulder height.
Do this
- 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
This is the most accessible version.