Wall and Modified Push Ups

What it does

Pushing exercises strengthen the chest, triceps and shoulder stabilisers, including the serratus anterior.

Our physiotherapists use it most often for osteoporosis, shoulder impingement and rotator cuff injury, and it features in our shoulder pain physiotherapy programmes.

How to do it

1. Wall push-up: stand an arm's length from a wall, hands on it at shoulder height and width.
2. Bend the elbows to bring your chest towards the wall, keeping the body straight.
3. Push back out.
4. Progress to a counter or table, then to the floor from the knees, keeping a straight line from knees to shoulders.
5. Final stage: full push-ups.

How much

10 to 15 repetitions, 2 to 3 sets, 3 days a week.

Common mistakes

• Sagging hips.
• Elbows flared straight out to the sides.

Stop and check with us if

• Pain at the front of the shoulder occurs.

Frequently asked questions