NutriCommon mistake. Do not copy this.
Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.
The illustration may differ slightly from the real movement. Please read the steps and follow them.
Chest, back, shoulders and armsLevel 1
Wall Push-up
A push-up against a wall. The gentlest way to build chest and arm strength.
- Working (red)
- Chest, back of arms
- Helping (amber)
- Shoulders, stomach
- Do
- 2 to 3 sets of 8 to 10
- Rest
- 45 seconds between sets
Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.
Before you start
Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.
How to do it
- Stand an arm's length from a wall. Hands flat on the wall at shoulder height, a little wider than your shoulders.
- Make a straight line. Head, hips and heels in one line. Tighten your stomach.
- Bend your elbows. Bring your chest toward the wall in 2 seconds. Breathe in.
- Push the wall away. Straighten your arms. Breathe out.
Where your hands and feet go
- Feet
- Flat on the floor, hip-width apart, about one big step back from the wall. Your heels may lift a little as you lean in.
- Hands
- Flat on the wall at shoulder height, a little wider than your shoulders, fingers pointing up. They do not slide.
- Body
- One straight line from head to heels. Hips do not sag or stick out.
- The movement
- Elbows bend back at about 45 degrees from your body as your chest goes toward the wall. Then push the wall away.
Watch out for
- Hips sagging or sticking out. Keep the straight line.
- Elbows flaring straight out to the sides. Keep them at about 45 degrees.
- Pushing the head forward. Lead with the chest.
Make it easier
Stand closer to the wall.
Make it harder
Step your feet further from the wall. When that is easy, move to the incline push-up.
General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026