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Exercise handout — move better, feel better.
Counter-Top Push-Up
Push-up against kitchen counter or sturdy surface. Progression from wall push-ups, more wrist loading.
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
Home Options
- table or counter
No equipment? Try: Sturdy table, Stair railing
Dosage
3
Sets
12
Reps / Time
60 sec
Rest
2 down / 2 up
Tempo
Step-by-Step Guide
Set up
- Stand arm's length from counter
- Palms on counter edge, shoulder width
- Feet slightly back for angle
Step 1 of 5
Bend elbows to lower chest toward counter
Step 2 of 5
Keep body straight
Step 3 of 5
Lower until chest nearly touches
Step 4 of 5
Push through palms to return
Step 5 of 5
Repeat with control
Breathing
- Inhale lowering
- Exhale pushing up
Form Cues
- Wrist neutral if possible
- Body stays straight
- Control both directions
- Don't lock elbows at top
Common Mistakes to Avoid
- Bending at hips
- Wrists hyperextending painfully
- Not going deep enough
- Rushing
Safety Information
Ensure counter is stable. Use fists if wrist extension painful. Stop if wrist/hand pain.
Progressions
Lower surface (stairs, then floor)
Regressions
Stand closer (less angle), wall push-ups
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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.