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.
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.
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.
- 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.
- 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.
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.
- Place hexagonal dumbbells on the floor to prevent rolling.
- Grip the dumbbells and perform push-ups as usual.
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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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Like this post? Read some of our other posts about shoulder pain:
How To Fix Shoulder Pain From Push Ups
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Seated Upper Body Workout for Seniors Using Weights
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