Home Exercise Library

Wall Push-Up Plus

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Demonstration video: Wall Push-ups (with a plus) (Brad Perry, PT, Sports Therapist and Kinesiologist). Follow the steps on this page if the video differs.

In our programs

Shoulder, Phase 3 SH-3 #41 time a day, 10 reps with 2-second hold
Wrist and Hand, Phase 4 WH-4 #21 time a day, 10 reps

The dose and steps can differ by program.

Shoulder, Phase 3: Wall Push-Up Plus SH-3 #4

Activate the serratus anterior (key shoulder stabilizer)

Dose1 time a day, 10 reps with 2-second hold

You needA wall

Why it helps

The serratus anterior is a muscle on the side of the ribs that PUSHES your shoulder blade forward and around the ribcage. After a crash, it goes quiet. This exercise wakes it up.

How to do it

Stand facing a wall. Place both palms flat on the wall at shoulder height, slightly wider than shoulder-width apart.
Step back so your body is at a slight angle. Arms straight.
Slowly do a wall push-up: bend the elbows to bring your face toward the wall. Stop with elbows bent about 45 to 60 degrees.
Press back to start. THEN, at the top with arms straight, push your chest AWAY from the wall a tiny bit more by pushing your shoulder blades forward around the ribcage. This is the "plus."
Hold the "plus" 2 seconds. Relax. Do 10 reps.

Too hard? Try this

Skip the push-up part and only do the "plus" with arms straight. Or stand closer to the wall.

Too easy? Try this

Step further from the wall to increase the angle. Or progress to a counter push-up plus or knee push-up plus.

Common mistakes

You shrug your shoulders up to your ears during the "plus."
You arch your back.
You forget the "plus" and just do a regular push-up.

You should feel

Strong work along the SIDE of your ribs.
Shoulder blades sliding smoothly.

You should not feel

Sharp shoulder pain.
Wrist strain.
Low back pain.

Stop right away if

Sharp shoulder pain.
Wrist pain that does not stop.
Numbness or tingling down the arm.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Wrist and Hand, Phase 4: Wall Push-Up Progression WH-4 #2

Weight-bearing through the wrist

Dose1 time a day, 10 reps

You needA wall

Why it helps

Putting weight through your wrist while you push works on what real life asks of it: getting up from the floor, pushing a heavy door, doing yard work. Wall push-ups start at the easiest level and progress as you tolerate.

How to do it

Stand facing a wall. Place both palms flat on the wall at shoulder height, slightly wider than shoulder-width apart, fingers pointing up.
Step back so your body is at a slight angle, arms straight.
Slowly bend your elbows to bring your face toward the wall. Keep your body straight, no sagging or arching.
Stop at the position you can hold without wrist pain. Press back to start.
Do 10 reps. Move slow.

Too hard? Try this

Stand closer to the wall so your body is more upright (less weight on your wrists). Or do 5 reps. Or do them on your forearms instead of your palms.

Too easy? Try this

Step farther from the wall so you lean more (more weight on your wrists). Or progress to a counter push-up. Or do 15 reps.

Common mistakes

You let your hips sag.
You arch your low back.
You let your shoulders shrug to your ears.
You push through sharp wrist pain.

You should feel

Work in the chest, shoulders, and forearms.
Wrist holding up under the load.

You should not feel

Sharp wrist pain.
Numbness in the fingers during the push.
Wrist clicking or popping.

Stop right away if

Sharp wrist pain that does not improve when you stop.
Wrist giving way.
Numbness or tingling getting worse.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program