Wall Push-Up: Setup & Form

1

SETUP

Stand arm's length from the wall
Feet hip-width apart on a non-slip surface

2

HAND POSITION

Place hands 1.5× shoulder-width apart
Turn hands in slightly to protect wrists

3

BODY ALIGNMENT

Keep body straight like a plank—feet to ears
Head stays in line with spine (don't lead with neck)

4

BREATHING & CORE

Exhale as you lower—engage pelvic floor and deep abs
Inhale as you push back to start

5

SHOULDER BLADES

Blades come together as you lower (don't collapse)
Blades spread apart as you push away

6

PROGRESSION

Step back one foot-length to increase resistance
Lower hand position by the same distance

💡 Quick Tips

  • Tongue to roof of mouth if neck feels strained
  • Roll onto balls of feet as you lower
  • Shoulders end up over hands at the bottom position

🤲 Wrist Modification

If wrists are uncomfortable:

  • Use knuckles instead of palms
  • Pad with a towel or yoga mat piece

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