Standing Serratu Training Wall
Strengthen your serratus anterior with this wall exercise! Improve posture and shoulder stability. Give it a try!
The Standing Serratu Training Wall mainly works the back and shoulders, with help from the traps and core. No equipment needed: it uses just your bodyweight.
Standing Serratu Training Wall Muscles Worked
Primary
Boxer Muscle (serratus anterior); Side Shoulder (lateral deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Abdominals (rectus abdominis)
Standing Serratu Training Wall Variations and Alternatives
How to do the Standing Serratu Training Wall
Standing Serratus Training on the Wall
Positioning
Stand facing a wall with your feet hip-width apart.
Place your forearms against the wall, with your elbows bent and hands pointing upwards.
Your body should be in a straight line from your head to your heels.
Keep your shoulders relaxed and away from your ears.
Movement
Press your forearms into the wall as you push your body away, engaging your serratus anterior muscles.
Hold this position for a few seconds, ensuring to keep your core tight and back straight.
Slowly return to the starting position, maintaining control throughout the movement.
Repeat this exercise for 10-15 repetitions, focusing on engaging your core and maintaining good posture throughout.
Tips
Avoid locking your elbows; keep a slight bend.
Breathe steadily during the exercise, exhaling as you press away from the wall.
If you feel any discomfort in your shoulders, readjust your positioning to ensure a comfortable range of motion.
Standing Serratu Training Wall FAQs
What muscles does the Standing Serratu Training Wall work?
The Standing Serratu Training Wall mainly works the back and shoulders, with help from the traps and core. The main muscles are the serratus anterior and lateral deltoid.
What equipment do you need for the Standing Serratu Training Wall?
None. The Standing Serratu Training Wall is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Serratu Training Wall go on?
It belongs on push day in a push/pull/legs routine.
What are some Standing Serratu Training Wall variations and alternatives?
Similar exercises include the Bodyweight Wall-Supported Standing Around-The-World, Bodyweight Wall-Supported Standing Military-Press, Exercise Ball Serratu Wall Slide and Foam-Roll Serratu Wall Slide.
Training calculators
Work out the numbers behind your training before your next session.