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Wall Push-Up Exercise | Upper Body Strength for Older Adults

The wall push-up exercise is a simple upper body strengthening movement performed while standing and pressing against a wall.
It helps older adults build strength in the chest, shoulders, and arms, while also supporting posture and making daily activities like pushing doors or rising from a chair easier.
Wall push-ups are an excellent beginner-friendly alternative to floor push-ups.

How to Do the Wall Push-Up Exercise Safely

INSTRUCTIONS:

  • Stand facing a wall, about an arm’s length away.

  • Place your hands on the wall at shoulder height and slightly wider than shoulder-width apart.

  • Keep your body straight from head to heels, feet flat on the floor.

  • Bend your elbows and slowly bring your chest towards the wall.

  • Push through your palms to return to the start position.

TIPS:

  • Keep your core tight and body straight—avoid arching your back.

  • Breathe in as you lower, breathe out as you push away.

  • Hands should be firm but shoulders relaxed.

MUSCLES WORKED:

  • Chest (pectorals)

  • Shoulders (deltoids)

  • Triceps (back of arms)

  • Core (stabilisation)

BENEFITS:

  • Strengthens upper body without needing to get on the floor.

  • Improves ability to push up from chairs or beds.

  • Gentle on joints compared to floor push-ups.

BEGINNER VERSION:

  • Step closer to the wall to make it easier.

  • Perform the movement with smaller bends at the elbows.

PROGRESSION OF EXERCISE:

  • Step further back from the wall to increase difficulty.

  • Place hands lower or closer together to target different muscles.

  • Progress to You can also try chair-push-ups, countertop push-ups or knee push-ups on the floor.