A wall push up lets you practice a pressing movement while standing. If a floor push up is too demanding, the wall can give you a more manageable starting point. Your aim is a controlled repetition you can repeat, not a race to reach the floor version.

For help allowing enough rest in a short session, use the 20 minute beginner workout and let the clock organize the session without rushing repetitions.

To place this movement in a short home session, try our quiet apartment workout without jumping and check the chair and floor transitions before adding speed.

Set up before counting repetitions

Choose a solid wall, clear the floor and use footwear or footing that will not slip. Stand facing the wall around an arm’s length away. Place your palms at chest height, about shoulder width apart, with fingers pointing upward.

Keep your body in a comfortable straight line. Start closer to the wall if the position feels too demanding. Check that your hands and feet stay secure before beginning.

How to do a wall push up

  • Bend your elbows slowly and bring your chest toward the wall. Let the body move together rather than sending your head forward first.
  • Keep your elbows comfortably near your sides and avoid letting your hips sag or your shoulders rise toward your ears.
  • Press through your palms to return with control. Keep breathing and finish the repetition without snapping your elbows straight.

The NHS wall press up instructions describe a slow movement with hands at chest height and a straight back. Use only the range you can control comfortably. Stop if the exercise causes pain; an easier angle is not a reason to ignore wrist or shoulder symptoms.

How many should you try?

Begin with a few controlled repetitions to learn the setup. The NHS gives three sets of five to ten repetitions as an example to work toward. You can start with less, rest until you feel ready to move well again, and finish before technique falls apart.

Record the number of repetitions and how far your feet were from the wall. Ten repetitions from two different positions are not necessarily the same amount of work.

Make one change at a time

If your repetitions stay smooth across several sessions, consider adding a repetition before changing the angle. A small step farther from the wall can increase the challenge, provided your feet stay secure and the movement remains comfortable.

A later option is a push up with hands on a sturdy, fixed higher surface. Do not use furniture that might slide or tip. A lower hand support changes the exercise, so reduce repetitions as needed rather than forcing your previous total. There is no required timetable for reaching the floor.

Fit it into a wider routine

The ACSM’s 2026 guidance emphasizes regular resistance training and working all major muscle groups at least twice weekly for healthy adults. Wall push ups are one pressing exercise, not a complete program.

For the wider principle, read our guide to progressing your training. If pain persists, or an injury or health condition affects your exercise choices, get individual advice before making the movement harder.