Push-ups build pressing strength without loading the shoulder the way a bench press does — and the wall or incline version lets you build real strength before adding the difficulty of the floor.
How to do it
- Place your hands on a wall (easier) or a sturdy countertop/table (harder) slightly wider than shoulder-width.
- Walk your feet back until your body forms a straight line from head to heels.
- Bend your elbows to lower your chest toward the surface, then push back to start.
- Keep your elbows at roughly a 45-degree angle from your body, not flared straight out.
If your shoulders bother you
Use the wall version and keep the range of motion shorter — a few inches of movement done well is better than a full range that pinches. Stop if you feel sharp pain at the front of the shoulder.
If it feels too easy
Move your hands to a lower surface (countertop instead of wall, then eventually a sturdy chair or the floor with knees down) to gradually increase the load.