Wall Pulse
Subtle shoulder strengthener! Gentle pulses build stability without straining. Perfect warm-up or low-impact toning.
The Wall Pulse mainly works the shoulders, with help from the chest and triceps. No equipment needed: it uses just your bodyweight.
Wall Pulse Muscles Worked
Primary
Front Shoulder (anterior deltoid)
Secondary
Triceps (triceps brachii); Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
How to do the Wall Pulse
Stand facing a wall with your feet shoulder-width apart and your arms extended in front of you.
Place your palms flat against the wall at shoulder height and about shoulder-width apart.
Lean gently into the wall with your body straight and heels firmly on the ground.
Keeping your elbows straight, perform small pulses by pushing against the wall with your hands and engaging your shoulder muscles.
Each pulse should be a small movement, just a couple of inches in depth, focusing on contracting and releasing the shoulder muscles.
Continue pulsing for a set number of repetitions or time period, keeping the rest of your body still and your core engaged.
Rest and repeat for the desired number of sets.
Remember to maintain a neutral neck position by looking straight ahead and ensure that the movement is controlled, focusing on feeling the contraction in the shoulders. Adjust the distance from the wall if the exercise is too difficult or too easy.
Wall Pulse FAQs
What muscles does the Wall Pulse work?
The Wall Pulse mainly works the shoulders, with help from the chest and triceps. The main muscles are the anterior deltoid.
What equipment do you need for the Wall Pulse?
None. The Wall Pulse is a bodyweight exercise, so you can do it anywhere.
What workout day should the Wall Pulse go on?
It belongs on push day in a push/pull/legs routine.
What are some Wall Pulse variations and alternatives?
Similar exercises include the Bodyweight Wall-Supported Standing Around-The-World, Bodyweight Wall-Supported Standing Military-Press, Shoulder Handstand Wall Press and Standing Serratu Training Wall.
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