BEST Wall Push Ups for Seniors & Beginners, by Margaret Martin, Physical Therapist on YouTube. 11 min 52 s.
- Video length
- 11 min 52 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Stand facing a clear wall, about an arm's length away. Place your feet hip-width apart and keep your knees soft, not locked.
Put both palms flat on the wall at shoulder height, slightly wider than your shoulders. Spread your fingers and keep your wrists straight.
Pull your shoulders back and down, and tuck your chin slightly. Keep your head, spine and hips in one straight line.
Breathe in, then slowly bend your elbows and lean your chest toward the wall. Keep your body straight and your heels down.
Stop when your nose is a few inches from the wall, or sooner if you feel strain. Do not let your hips sag or your back arch.
Push slowly back to the start until your arms are almost straight. Keep your elbows slightly soft at the end.
Do 8 to 12 slow reps, then rest. Build to 2 or 3 sets as the movement feels easier.
To make it harder, step your feet further back from the wall or move your hands lower. Move closer to the wall to make it easier.
Tips and common mistakes
Keep the movement slow and controlled, about two seconds down and two seconds up, so you do not swing your body.
Stop if you feel shoulder or wrist pain, and check your form before adding more reps.
Keep breathing through each rep instead of holding your breath.
Ask a physiotherapist first if you have a shoulder injury or recent surgery.
Questions
How many wall push ups should a beginner do?
Start with 8 to 12 slow reps and one or two sets. Add a few reps each week as it gets easier.
Where should my hands go on the wall?
Place them at shoulder height, slightly wider than your shoulders, with flat palms and straight wrists.
Can I do wall push ups every day?
Three or four sessions a week is plenty for most beginners. Give your muscles a rest day between harder sessions.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
