These movements can be done at home, with a wall, a countertop, or even seated. They’re safe for beginners and adaptable if you’re managing joint pain, Parkinson’s, or balance challenges.

1. Wall Push-Ups

• Start by standing arm’s length from a wall.

• Place your hands shoulder-width apart.

• Bend your elbows and lean toward the wall, then press back.
  ✅ Focus: Strengthens chest, arms, and shoulders.

2. Seated Push-Ups

• Sit on a sturdy chair with your hands gripping the seat beside your hips.

• Push into your hands to lift your bottom slightly off the seat, then lower gently.
  ✅ Focus: Activates triceps, shoulders, and core.

3. Countertop Press-Offs

• Stand with hands on the edge of your kitchen counter.

• Step back slightly and bend elbows as if you’re lowering your chest toward the counter, then press back up.
  ✅ Focus: Builds stability and upper body control.