Push
Wall Push-ups
Absolute beginner
Level 5/100
Wall push-ups are the absolute starting point for anyone who has never trained or is recovering. Performed standing in front of a wall, they drastically reduce the load on the chest, triceps, and shoulders, making them the ideal step to learn pushing mechanics without injury risk.
LevelAbsolute beginner
Sets3-4 × 10-20 reps
Rest60-90 sec
EquipmentWall
Execution
Stand 60-80 cm from a flat wall. Place palms at chest height, fingers pointing up. Your body should form a straight diagonal line from heels to crown. Brace your core, squeeze your glutes, and keep hips from sagging or rising. Bend elbows ~45° from the torso, lowering until your nose nearly touches the wall. Push back until elbows are almost extended, keeping constant tension.
Common errors
Letting hips sag; only moving the head toward the wall instead of the whole body; not lowering enough and losing full range of motion; not bracing the core.
Progression
When you can do 3×20 with full control, move on to high incline push-ups.
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