shoulder focus
Wall Push-Up
A push-up against a wall: chest, shoulder and arm strength without getting on the floor or loading the tummy, so it suits pregnancy and the months after birth.
Key cue: One straight line from head to heels as your chest comes to the wall.
Area
shoulder
Level
beginner
Volume
3 × 10
Goal
fitness
How to do it
- 1Stand an arm's length from a wall with your hands on it at shoulder height and width.
- 2Keep your body in one straight line from head to heels.
- 3Bend your elbows to bring your chest towards the wall.
- 4Push back to straight arms.
Easier and harder versions
- Easier
- Stand closer to the wall, so your body is more upright.
- Harder
- Step your feet a little further back, or push up from a sturdy kitchen worktop for a lower slope.
Helps with
Commonly used for:
Upper-body weaknessLifting and carrying a babyRounded shoulders
Part of these condition plans
Where it fits in the step-by-step plans on our condition pages.
Benefits
- Builds upper-body strength for lifting and carrying
- No floor work or tummy loading
- Easy to adjust
Muscles worked
Strengthening. Strengthens your chest, shoulders, triceps and core.
ChestShouldersTricepsCore
Form tips
- Step further from the wall to make it harder.
- Keep your elbows at about 45 degrees to your body.
Common mistakes
- Letting the hips sag or stick out.
- Shrugging the shoulders.
When to avoid or modify
- Wrist pain: use fists or stand closer
- Shoulder pain when pushing
If in doubt, check with a qualified physiotherapist before continuing.