GET OFF THE FLOOR......WALL PUSHUPS!

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Why Getting Off the Floor Gets Harder as We Age — and How to Fix It

As we get older, most of us spend less and less time on the floor. The problem? That means we’re no longer using the muscles needed to handle our own body weight — or to push ourselves back up again.

If you haven’t had to support your full body weight in decades, pushups can feel nearly impossible. And yet, pushups remain one of the most effective and cost-free ways to strengthen your chest and upper body. The good news is that you can work your way up safely, no matter your starting point.

Why You Should Start with Wall Pushups

Wall pushups aren’t better than floor pushups — they’re simply more accessible. Because you’re standing, you’re only lifting a fraction of your body weight. That makes them the perfect starting point to rebuild pressing strength without joint strain.

Over time, you’ll train the same muscle groups — chest, shoulders, arms, and core — while gradually increasing the challenge. Remember: your age doesn’t define what you can or can’t do. With a step-by-step approach, you can absolutely regain full pushup strength.

How to Build Pushup Strength Step by Step

Here’s a simple progression to follow:

  1. Wall Pushups – Begin by pushing off a wall at chest height.

  2. Countertop or Table Pushups – Once those feel easy, move to a firm elevated surface.

  3. Kneeling Pushups – Drop to the floor on your knees to handle more bodyweight.

  4. Full Pushups – When you’re ready, move into a traditional pushup from the floor.

Key Form Tips for Every Pushup Variation

  • Keep your body tight. Brace your core, flex your legs, and squeeze your glutes. Full-body tension makes the movement smoother and safer.

  • Mind your elbows. Keep them closer to your ribs — not flaring out to the sides.

  • Watch your shoulders. Stay relaxed and avoid shrugging them toward your ears.

  • Progress gradually. Don’t rush it. Be sure you can perform 3 sets of 10 controlled reps before moving to the next level.

What to Expect: Strength and Results

If you already have an upper-body workout routine, just add wall pushups to it. Start with 3 sets of 5 reps and build up to 3 sets of 10. Once that feels easy, move to the next variation.

If you’re brand new to strength training, aim to practice these 2–3 times per week. Within 2 to 4 weeks, you should start to feel noticeable changes — stronger chest muscles, better control, and a renewed sense of power every time you push, reach, or lift.

The Bottom Line

Building upper-body strength doesn’t require fancy equipment or a gym membership. It just takes consistency, smart progressions, and a willingness to start where you are.
And remember — being able to push yourself up off the floor isn’t just fitness. It’s freedom.


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