Experts Agree: Wall Push-Ups Are the Best Beginner Modification

Fitness experts recommend wall push-ups as the easiest starting point for building up to full push-ups.

Published on Mar. 5, 2026

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Push-ups are a challenging full-body exercise, but experts agree that wall push-ups are the best modification for beginners. Wall push-ups reduce strain while still targeting the same muscle groups as a regular push-up. As people get stronger, they can progress to incline or knee push-ups before attempting the full version.

Why it matters

Push-ups are a popular exercise that work the chest, arms, core, and legs all at once. However, many people struggle with the strength and mobility required for a full push-up. Providing accessible modifications allows more people to experience the benefits of push-ups and build up to the full version over time.

The details

Experts recommend wall push-ups as the easiest starting point for beginners. To do a wall push-up, stand facing a wall with your palms flat against it, slightly wider than shoulder-width apart. Bend your elbows to slowly lower your chest toward the wall, then push back to the starting position. As you gain strength, you can move to incline push-ups on a higher surface or knee push-ups before attempting the full push-up.

  • Push-ups have received increased attention lately due to viral TikTok challenges and a challenge launched in August 2026 by U.S. Secretary of Defense Pete Hegseth and Secretary of Health and Human Services Robert F. Kennedy, Jr.

The players

Denise Chakoian

A master trainer and the founder and owner of CORE in Providence, Rhode Island.

Milica McDowell

A Montana-based physical therapist and exercise physiologist.

Matthew Cifelli

A physical therapist based in New Jersey.

Liz Hilliard

A certified Pilates teacher and owner of Hilliard Studio Method in Charlotte, North Carolina.

John Hinson

A Florida-based board-certified orthopedic surgeon.

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What they’re saying

“It's difficult to identify a single exercise that engages as many body areas as a push-up.”

— John Hinson, Board-certified orthopedic surgeon (Health.com)

“I don't care if you're 20 or 92, you can do a push-up and there's one for you. If it's the wall, against a chair or table, on the ground, on your knees, or with straight legs, everybody can do one.”

— Liz Hilliard, Certified Pilates teacher and owner of Hilliard Studio Method (Health.com)

The takeaway

By providing accessible push-up modifications like wall push-ups, more people can experience the full-body strengthening benefits of this classic exercise and work their way up to the full push-up over time.