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bodyweight vertical push Activity intensity • Low
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Thoracic & Scapular Wall Slide
Primary Muscles: upper back, rotator cuff
Secondary Stabilisers: serratus anterior, rear deltoid
DEFAULT REP RANGE
10-12 reps
INTERVAL REST TARGET
30s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Stand with glutes, upper back, head, elbows, and wrists gently contacting a wall.
- Keep your lower ribs tucked down as you slide your forearms upward into a Y shape.
- Lower elbows back to your sides while keeping wrist contact.