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Push-Ups for Seniors: How to Build Strength Without Causing Pain

Push-ups are a great upper body strengthening exercise for people of all ages because you can do them anywhere without needing any equipment.

However, many seniors avoid doing push-ups either due to shoulder pain, wrist pain, or upper body weakness.

Watch this video to learn different modifications of push-ups for seniors.

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Benefits of Push-Ups for Seniors

Push-ups are one of the best bodyweight exercises for building upper body strength without equipment.

Push-ups help strengthen the chest, shoulders, triceps, and core while improving overall stability and function.

However, many seniors avoid push-ups due to wrist or shoulder pain or feeling that they are too difficult.

Fortunately, there are modified push-up variations that make them accessible at any fitness level.

Wall Push-Ups for Seniors

The wall push-up is the best starting point because it reduces the amount of body weight being lifted.

wall push-ups for seniors side wall push-ups for seniors rear

Here’s how to do it:

  • Stand facing a wall and place your hands at shoulder height.
  • Keep your elbows at a 45-degree angle, not straight out, to prevent shoulder strain.
  • Lower your chest toward the wall while keeping your body straight.
  • Push back to the starting position.

Adjust your hand placement if needed, and increase difficulty by stepping farther from the wall.

Chair Push-Ups for Seniors

Once wall push-ups feel easy, try push-ups using a sturdy chair.

chair push-ups

  • Place your hands on the seat of a chair, keeping your elbows at a 45-degree angle.
  • Lower your chest toward the chair while keeping your body straight.
  • Push back up to the starting position.

For a more comfortable wrist position, grip the sides of the chair instead of placing your hands flat.

Floor Push-Ups for Seniors

Once you’ve mastered chair push-ups, progress to the floor with knee push-ups.

knee push-ups

  • Start on your knees with your hands slightly wider than shoulder-width.
  • Lower your chest toward the floor while keeping your core engaged.
  • Push back up to the starting position.

As you build strength, transition to full push-ups on your toes.

full push-ups

Dumbbell Push-Ups for Seniors with Wrist Pain

If wrist pain makes push-ups difficult, try using dumbbells to keep your wrists in a neutral position.

dumbbell push-ups for seniors with wrist pain

  • Place hexagonal dumbbells on the floor to prevent rolling.
  • Grip the dumbbells and perform push-ups as usual.

This reduces wrist extension and makes push-ups more comfortable.

Conclusion

Push-ups are an excellent way for seniors to build upper body strength safely. By progressing through these variations, you can find a level that works for you and continue improving over time.

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