Physical Upper Body Strength

Wall Push-Ups for Upper Body Strength

Takes
12 minutes
Level
Beginner

A standing strength exercise that builds upper body and core strength without requiring floor work. Perfect for those with arthritis or difficulty getting up and down from the floor.

What you will need

  • Sturdy wall

Step by step

  1. Stand facing a sturdy wall, about arm's length away.
  2. Place both palms flat on the wall at shoulder height and shoulder-width apart.
  3. Step back slightly so your body is at a gentle angle to the wall.
  4. Keep your feet hip-width apart and your core muscles gently tightened.
  5. Slowly bend your elbows and lean your chest toward the wall, keeping your body in a straight line from head to heels.
  6. Stop when your nose is about 10 cm from the wall.
  7. Gently push yourself back to the starting position by straightening your arms.
  8. Repeat for 8-10 push-ups, rest for 60 seconds, and aim to complete 2 sets total.

Why this helps

  • Builds upper body strength in the chest, shoulders, and triceps.
  • Improves core stability and posture.
  • Helps maintain the ability to push yourself up from a bed or chair.
  • A safer alternative to floor push-ups for those with balance concerns.

Make it suit you

Try a gentler version

Stand closer to the wall to reduce the angle and difficulty, or perform only 5 push-ups per set.

Ready for more of a challenge

Step further from the wall to increase the angle and difficulty, or add a 3-second hold when your chest is near the wall.

If you live with arthritis

Place hands higher on the wall (closer to chest height) to reduce the angle on your wrists. Use a very gentle and pain-free range of motion.

Based on scientific evidence

  • Centers for Disease Control and Prevention - Growing Stronger: Strength Training for Older Adults
  • American College of Sports Medicine - Exercise and Physical Activity for Older Adults Position Stand