Arms, chest & shoulders

Wall press-up

A press-up against a wall — builds chest, shoulder and arm strength at any starting point.

Beginner Low impact Wall
Movement diagram for Wall press-up: leaning on a wall, arms straight to leaning on a wall, elbows bent
Original diagram — start and finish positions.

How to do it

  1. Stand at arm's length from a wall and place your hands flat on it at chest level, fingers pointing up.
  2. With your back straight, slowly bend your arms, keeping your elbows by your sides.
  3. Aim to close the gap between you and the wall as much as you can.
  4. Slowly push back to the start.

Form tips

  • Keep a straight line from head to heels.
  • Breathe out as you push away.

Common mistakes

  • Sticking your bottom out.
  • Elbows flaring wide.

Easier and harder

Make it easier

Stand a little closer to the wall.

Make it harder

Step further away, or move to an incline press-up on a sturdy table or step.

Sources

  1. NHS: Strength exercises — checked 3 Oct 2026

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