Serratus Wall Slide
Primary
Rehabilitation
Secondary
Serratus Anterior, Shoulders, Upper Back
Equipment
Bodyweight
Difficulty
Beginner
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Serratus Wall Slide is a rehabilitation pushing movement that primarily targets your rehabilitation. Use for shoulder stability and scapular control.
Everything You Need to Know About the Serratus Wall Slide
The Serratus Wall Slide is a good for beginners exercise that targets your Serratus anterior. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for shoulder stability and scapular control. This timing makes the most of your workout and helps you get better results. Who is this for? All levels with scapular stability needs. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Serratus Wall Slide — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Serratus Wall Slide?
- 1
Stand facing wall with forearms on wall.
- 2
Press forearms into wall activating serratus.
- 3
Slide arms up the wall while maintaining pressure.
- 4
Keep shoulder blades protracted throughout.
- 5
Slide arms back down with control.
- 6
Repeat for prescribed repetitions.
What are the best tips for the Serratus Wall Slide?
Focus on pushing shoulder blades apart.
Maintain constant pressure into wall.
Great for scapular winging issues.
Common Serratus Wall Slide mistakes
Losing wall contact during slide.
During any pressing movement like the Serratus Wall Slide, this mistake reduces how effectively your Serratus anterior can produce force. Focus on the muscle you're trying to work — if you can't feel your Serratus anterior driving the movement, something is off.
Shrugging shoulders toward ears.
Without proper shoulder positioning during the Serratus Wall Slide, your Serratus anterior can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Not protracting shoulder blades enough.
Without proper shoulder positioning during the Serratus Wall Slide, your Serratus anterior can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Serratus Wall Slide — who it's best for
All levels with scapular stability needs.
How to Program the Serratus Wall Slide
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps. Rest 30 seconds.
What are good alternatives to the Serratus Wall Slide?
Other Variations
- Floor Serratus Slide
- Band Serratus Slide
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Serratus Wall Slide — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep constant wall pressure.
- Move slowly with control.