ClapMove · clapmove.com
Exercise handout — move better, feel better.
Wall Push-Up
Push-up against a wall. Perfect starting point for building upper body strength.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- wall
Dosage
3
Sets
15
Reps / Time
30 sec
Rest
2 in / 2 out
Tempo
Step-by-Step Guide
Set up
- Stand about arm's length from wall
- Place hands on wall at chest height
- Hands slightly wider than shoulders
No image for this step. Follow the written instruction.
Step 1 of 5
Keep body straight from head to heels
No image for this step. Follow the written instruction.
Step 2 of 5
Bend elbows to lean toward wall
No image for this step. Follow the written instruction.
Step 3 of 5
Lower until nose almost touches wall
No image for this step. Follow the written instruction.
Step 4 of 5
Push back to straight arms
No image for this step. Follow the written instruction.
Step 5 of 5
Repeat
Breathing
- Breathe in as you lean in
- Breathe out as you push out
Form Cues
- Keep body straight
- Elbows go at about 45 degrees
- Don't let hips sag
- Push through your hands
Common Mistakes to Avoid
- Hips sagging
- Elbows flaring too wide
- Not going deep enough
- Moving too fast
Safety Information
Great starting exercise. Safe for most people.
Progressions
Move to incline push-up (hands on lower surface)
Regressions
Stand closer to wall to make easier
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.