Wall push-ups for seniors
A push-up done standing at a wall. A gentle way to practice everyday pushing, like opening a door or getting up from a chair. Works: shoulders and upper back.
How to do it
- Stand facing a wall, about an arm's length away (closer is easier), feet hip-width apart.
- Place your hands on the wall at shoulder height, a little wider than your shoulders.
- Breathe in and bend your elbows, bringing your chest toward the wall. Keep your body in one straight line.
- Breathe out and press back until your arms are straight but not locked.
- Do 6 to 8 push-ups.
As you go
- Keep your hips in line with your shoulders. No sagging, no sticking out.
- Breathe out as you press away; keep breathing.
- Move slowly with no bounce.
What it works
- Works
- shoulders and upper back
- Position
- Standing, with a hand on a support
- Have nearby
- a wall
- Effort
- Moderate
An easier and a harder version
Stand closer to the wall, so you lean less. Do 4 push-ups.
Do 10 to 12 push-ups, or lower more slowly, 3 counts down.
Sit tall in your chair. Put your palms together at chest height and press them into each other. Breathe out as you press, and in as you release.
Take care
- Shoulders: stop short of any pinch. Use a smaller bend.
- Sore wrists: place your hands a little lower, or turn your fingers slightly out.
- Balance: wear non-slip shoes and stand on a floor that is not slippery.
- Back: keep your body in one line and do not let your lower back sag.
Where it is in the plans
In our calisthenics plan: the Arms finisher, a 4-minute block added after a workout when his answers ask for a longer session.
The plan's note that day: An arm's length from the wall. Body in one line.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Chair plan, round 2 | 4 of 28 days: 16, 19, 23 and 28 | Day 16, week 3: Wall push-up | 3 min 30 s |
| Calisthenics plan | When his answers ask for it | Arms finisher, 4 minutes | 1 round: about 8 reps in a 55 s slot, 20 s rest |
Wall push-up: in the Arms finisher of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.