Shoulders
Wall Pushup
A gentle, accessible upper-body movement designed to build foundational strength without straining the joints.
How to perform.
Follow the sequence — setup is half the lift.
Stand facing a flat wall and place your palms against it at shoulder height and slightly wider than shoulder-width apart.
Step your feet back until your body is at a slight angle and your arms are fully extended.
Engage your core to maintain a straight line from your head to your heels.
Slowly bend your elbows to lower your chest toward the wall while keeping your heels on the floor or slightly lifted.
Pause for a second when your forehead or nose nearly touches the wall.
Press through your palms to return to the starting position by straightening your arms completely.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back or sagging the hips during the movement.
- Placing the hands too high on the wall, which creates neck tension.
- Flaring the elbows out to ninety degrees rather than keeping them tucked at a forty-five degree angle.
- Taking steps that are too short, which reduces the resistance and range of motion.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.