Move · Videos · Technique · 7 min

Push-Up Progressions for Over-50s

Push-Up Progressions for Over-50s — video by At-Home Exercise 55+ | Be Mobile Physiotherapy Play · 6:48

Video by At-Home Exercise 55+ | Be Mobile Physiotherapy on YouTube · Open on YouTube

Two physiotherapists take you from wall push-ups to kitchen-bench, knees-on-chair and knee push-ups on the floor, with tips for sore wrists or hands. A gentle route for older adults to build upper-body strength.

  • 7 min
  • Beginner
  • Low impact (no jumping)
  • wall, chair

Good forHealthy ageing

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Step by step 6

Tap a time to watch that step in the video.

  1. Wall push-ups: feet a foot or two from the wall, hands at shoulder height and width; lower your nose to the wall. 1:15
  2. Kitchen bench push-ups: hands on the corner, chest to the edge; pad it with a towel and keep your body straight. 2:06
  3. Knee push-ups onto a chair seat: knees on a cushion, hips travelling forward with you, not left behind. 3:50
  4. Knee push-ups on the floor: cushion under your knees, chest towards the floor, hands around shoulder width. 4:55
  5. Sore wrists: hold dumbbells as handles, or use rolled towels, so your wrists stay straight. 5:27
  6. Full push-ups on your toes, straight from shoulders to feet; aim for 10 challenging reps of your version. 6:05

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep a straight line from shoulders to ankles (or knees) as you lower
  • Let your hips travel forward with you rather than staying behind
  • Pad the bench edge with a towel, or hold dumbbells as handles, to spare the wrists

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Shoulders takes loadbench, chair-knee, floor-knee and full push-ups
  • Elbows takes loadbench, chair-knee, floor-knee and full push-ups
  • Wrists & hands takes loadpalms on bench or floor; dumbbell or towel handles
  • Knees movesknee push-ups on the chair and the floor
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Wall or bench push-ups; towel on the edge or dumbbell handles for sore wrists

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by At-Home Exercise 55+ | Be Mobile Physiotherapy; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety