Do your push-up set
Whenyou finish a morning work block
Use a wall or fixed counter. Hands shoulder-width, body straight: bend elbows to lower toward it, then press away. Start with five controlled repetitions.
- Make it easier
- Use a wall and stand closer.
- Make it harder
- Use a lower stable surface when movement stays controlled.
- Progression
- After two comfortable sessions, add one repetition or lower the surface.
- Your choice
Version / reps: ________________
Start tiny
Do one push-up with your chosen support.
SafetyUse a fixed surface and clear floor. Stop for pain or feeling unwell.
Queensland Health. Incline push-up using desk. Read the source ↗ Mayo Clinic. Video: Modified pushup. 21 November 2025. Read the source ↗ The cited guidance supports elevated push-ups, wall scaling and a stable surface; five repetitions and the two-session progression rule are conservative editorial choices, not tested prescriptions. American College of Sports Medicine (2026), Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Read the source ↗ Read the source ↗ Evidence grade covers regular resistance exercise; the individual movement, cue and starter progression are practical adaptations, not separately validated prescriptions.
Foundation: Small recurring actions with little setup. Choose anchors that fit your day.
