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Shoulder · Strengthening

Wall Push-Ups with Shoulder Protraction

Wall push-ups with shoulder protraction, 3 sets, 10 repetitions

Illustration of the Wall Push-Ups with Shoulder Protraction exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Stand facing a wall, hands flat at shoulder height. Bend your elbows to bring your chest closer to the wall, then push forward by protracting your shoulders while keeping your arms straight. Slowly return to the starting position, controlling the movement.

Tips: Keep your back straight and avoid arching the lower back. Focus on protracting the shoulders at the end of the movement to effectively activate the serratus anterior.

Progression: Gradually increase the number of repetitions or step slightly away from the wall to increase difficulty.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
Wall
Starting position
Standing facing the wall, hands at shoulder height
Clinical goal
Strengthen the serratus anterior muscle of the shoulder
Also known as
wall push-ups with protraction, shoulder protraction wall push-ups, serratus anterior strengthening

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.