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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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