Wall push-up plus: how to do it

The wall push-up plus is a standing push-up against a wall, with an extra push at the top that spreads the shoulder blades apart. It is a gentle way to practise shoulder blade control and 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.

General information, not medical advice. Move gently and stop if anything hurts.

How to do it

Stand an arm's length from a wall with your hands on it at shoulder height.
Bend your elbows to bring your chest toward the wall, then press back.
At the top, push a little further so your shoulder blades spread apart.

Dose: 10 reps.

Tip: Keep your body in one straight line from head to heels.

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 lean in. Keep your neck in line with your spine.
Rushing the reps. Move slowly in both directions.
Holding your breath. Breathe out as you press away.

Easier options

Stand closer to the wall so there is less load on your arms.
Skip the extra push at the top and just do the push-up.
Do fewer reps, for example 5, and add more over several days.

This matches the Wall Push-Up Plus exercise in the Mo app.

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

If the movement causes sharp pain in your shoulder, stop and try the wall angels guide instead, or ask a professional.

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.

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