Serratus Wall Slide
Stand facing a wall and place the pinky-side edges of your forearms and hands against it, elbows bent. Press firmly into the wall and round your upper back slightly to engage the serratus, protracting your shoulder blades. Slide your forearms up the wall as high as you can while keeping the pressure and the protraction, then slide back down under control. Avoid shrugging; let the shoulder blades wrap around the ribcage.
SHOULDERS · PUSH
How it is executed
- Stand facing a wall and place the pinky-side edges of your forearms and hands against it, elbows bent.
- Press firmly into the wall and round your upper back slightly to engage the serratus, protracting your shoulder blades.
- Slide your forearms up the wall as high as you can while keeping the pressure and the protraction, then slide back down under control.
- Avoid shrugging; let the shoulder blades wrap around the ribcage.
- Muscles worked
- Shoulders
- Primary muscle
- Front delt
- Equipment
- Bodyweight
- Movement pattern
- Push
- Difficulty
- Beginner
- What it is for
- StrengthStability
Variations and substitutions
Put it to work in Kaizer
Glossary and calculators
Compound exerciseA compound exercise moves more than one joint and loads several muscles at once — the squat, the deadlift, the bench press, the row.1RM (one-rep max)The 1RM is the heaviest load a person can lift once in a given exercise with correct technique.Running pace calculatorWhat pace you are running
