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Desk push-up: how to do it
A desk push-up is an incline push-up with your hands on the edge of a desk. It works the chest, shoulders and the muscles around the shoulder blades, and it fits into a work break without getting on the floor. One set takes about 45 seconds.
It will not fix posture or pain on its own. It can be one small part of staying active and moving regularly through the day.
Check the desk first
- Use a heavy, stable desk that cannot slide or tip. Push against it once before you start.
- Do not use a desk on wheels, a standing desk that wobbles or a table with folding legs.
- Clear the edge so your hands rest flat and nothing can fall.
How to do it
- Place your hands on the edge of a sturdy desk, body in a straight line.
- Lower your chest toward the desk, then press back up.
- Keep your core braced and your neck in line with your spine.
Dose: 10 reps.
Tip: Make sure the desk cannot slide. Stop if you feel any shoulder pinching.
Common mistakes
- Letting your hips sag or stick out. Keep one straight line from head to heels.
- Shrugging your shoulders toward your ears. Keep your neck long.
- Poking your chin forward as you lower. Keep your neck in line with your spine.
- Flaring your elbows straight out to the sides. Let them point back at a slight angle.
- Rushing the reps or holding your breath. Breathe out as you press away.
Easier options
- Do the same movement against a wall. See the wall push-up plus guide.
- Step your feet closer to the desk so there is less load on your arms.
- Do fewer reps, for example 5, and add more over several days.
This matches the Desk Push-Up exercise in the Mo app, a harder step after the wall push-up.
When to stop and see a professional
Stop and speak to a doctor or physiotherapist if you notice:
- numbness, tingling or weakness in an arm or hand
- pain that shoots down an arm
- sharp or pinching shoulder pain
- pain that started after an accident, fall or other injury
- problems controlling your bladder or bowels (seek emergency care)
- pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss
Do this with Mo, a 5-minute guided routine app
Mo the sloth guides short daily posture, neck and back exercises, with gentle reminders and a pain check-in. Learn more about Mo.
Related guides
- Wall push-up plus
- Wall angels
- Desk stretches at work
- Shoulder rolls
- Tech neck exercises
- Mo: Posture & Back Pain Relief app