SHIFT Fit
Wall push up
Wall push up: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Place hands on wall at chest height.
- Bend elbows bringing chest towards wall. Keep body aligned from head to heels. Press away from the wall to return to the starting position.
- 2 sets × 5 reps; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Finish with at least 2 comfortable repetitions in reserve. Keep body aligned from head to heels. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- wall
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 2 sets × 5 reps; 75s rest between sets. | wall |
| beginner | 2 sets × 8 reps; 75s rest between sets. | wall |
| beginner | 3 sets × 8 reps; 90s rest between sets. | wall |
| beginner | 2 sets × 12 reps; 90s rest between sets. | wall |
| beginner | 2 sets × 6 reps; 90s rest between sets. | wall |
| beginner | 1 set × 8 reps. | wall |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Sagging through the hips; flaring the elbows straight out; dropping too deeply or bouncing the load. Exercise check: Keep body aligned from head to heels.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.