Wall Slide
The Wall Slide primarily works the Anterior Deltoid, Serratus Anterior, with secondary activation of the Pectoralis Minor and stabilizer support from the Rectus Abdominis. It is a bodyweight isolation exercise at beginner difficulty.
The Wall Slide is an beginner isolation exercise requiring no equipment, following a vertical push movement pattern. It primarily targets the Anterior Deltoid, Serratus Anterior, with secondary engagement of the Pectoralis Minor.
Stand against a wall and slide your arms up and down while maintaining contact.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Vertical Push |
| Force | Static |
| Laterality | Bilateral |
| Primary | Anterior Deltoid, Serratus Anterior |
| Secondary | Pectoralis Minor |
Muscles Worked
The Anterior Deltoid, and Serratus Anterior are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Pectoralis Minor assists as a secondary mover, contributing to force production without bearing the primary load. The Rectus Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Serratus Anterior (chest)
Secondary Muscles
- Secondary Muscle Pectoralis Minor (chest)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
How to Perform
Preparation
- Stand or sit with upright posture.
- Position body with proper alignment.
Execution
- Press weight overhead until arms are fully extended.
- Lower weight back to shoulder level under control.
- Repeat.
Comments
- Maintain tension throughout the hold.
Tips & Common Mistakes
- Keep your core tight and avoid excessive lumbar extension to protect your lower back.
- Don't fully lock out your elbows at the top — maintain a slight bend for joint safety.
- Control the eccentric phase; lowering slowly builds more strength over time.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Anterior Deltoid, Serratus Anterior) and can be substituted based on your equipment or variation preferences.
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