ClapMove · clapmove.com
Exercise handout — move better, feel better.
Wall Push-Up
Push-up against wall. Minimal wrist load. Good starting point for wrist weight-bearing progression.
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
12
Reps / Time
45 sec
Rest
2 down / 2 up
Tempo
Step-by-Step Guide
Set up
- Stand arm's length from wall
- Place hands flat on wall at shoulder height
- Fingers pointing up, feet together
No image for this step. Follow the written instruction.
Step 1 of 5
Lean toward wall, bending elbows
No image for this step. Follow the written instruction.
Step 2 of 5
Lower until chest almost touches wall
No image for this step. Follow the written instruction.
Step 3 of 5
Push back to start
No image for this step. Follow the written instruction.
Step 4 of 5
Keep body in straight line
No image for this step. Follow the written instruction.
Step 5 of 5
Repeat for prescribed reps
Breathing
- Inhale lowering
- Exhale pushing
Form Cues
- Body stays straight
- Elbows bend outward slightly
- Control the movement
- Don't sag hips
Common Mistakes to Avoid
- Sagging hips
- Head dropping
- Elbows flaring too wide
- Not going through full range
Safety Information
Generally safe. Stop if wrist pain above 3/10.
Progressions
Progress to counter push-ups (lower surface)
Regressions
Smaller range, fewer reps
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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.