🧱 Wall Push-Up

A beginner-friendly way to build chest, shoulder and arm strength. Standing against a wall makes it accessible at any starting point.

Strength
Beginner
3 × 10–12
2–3× a week
A wall

How to do it

Stand facing a wall, a little further than arm’s length away.
Place your palms on the wall at shoulder height and width.
Keeping your body in a straight line, bend your elbows to bring your chest toward the wall.
Pause when your face nears the wall.
Press back to the start and repeat for 10–12 reps.

Posture & form

Keep your body straight from head to heels — no sagging hips.
Elbows angle back at about 45°, not flared straight out.
Keep your core gently engaged.
Control both the lower and the press.

Timing & how often

3 sets of 10–12 reps, resting 30–45 seconds. 2–3× a week. Step further from the wall to make it harder.

Stay safe

Very joint-friendly. Move closer to the wall if you need it easier.

Track it automatically

PCOS Ai times the session, estimates calories burned from your weight, and logs it to your day — so movement shows up next to your symptoms and cycle.

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General wellness information, not medical or dietetic advice. Nothing here diagnoses, treats or cures PCOS. Nutrition figures are per-serving estimates. Check with your doctor or a registered dietitian before making significant changes — especially if you are pregnant, breastfeeding, diabetic or managing a food allergy.