Scapular Wall Push
Improves scapular strength and stability
BackBeginnerStrengthPush
At a glance
| Muscles worked | Primary: Scapular stabilizers. Secondary: lats, trapezius |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Push |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~30 kcal |
| Equipment | None needed |
How to do it
- Step 1: Stand with your feet shoulder-width apart, about 6 inches away from a wall.
- Step 2: Place your hands on the wall at shoulder height, with your fingers spread wide.
- Step 3: Engage your core and slowly push your hands against the wall, keeping your elbows straight.
- Step 4: Focus on squeezing your scapular stabilizers and pushing your chest away from the wall.
- Step 5: Hold for a moment, then slowly return to the starting position.
- Step 6: Repeat for the desired number of repetitions, focusing on slow and controlled movements.
- Step 7: Avoid letting your shoulders roll forward or your back arch away from the wall.
Coaching tips
Benefits
Improves scapular strength and stability
Common mistakes
Letting the shoulders roll forward or the back arch
Make it harder
Increase the distance between the feet and the wall
Make it easier
Move the feet closer to the wall
Breathing
Exhale as you push your hands against the wall
Build a workout with this exercise
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Beginner · 3 sets × 8-10 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.