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Exercise handout — move better, feel better.
Wall Push-Up Plus
Push-up against wall with extra push at the end. Activates serratus muscle for shoulder health.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- wall
Dosage
2
Sets
12
Reps / Time
30 sec
Rest
2 down / 2 up / 1 plus
Tempo
Step-by-Step Guide
Set up
- Stand facing a wall about arm's length away
- Place hands on wall at chest height
- Feet hip-width apart
No image for this step. Follow the written instruction.
Step 1 of 5
Lean into wall by bending elbows
No image for this step. Follow the written instruction.
Step 2 of 5
Push back to straight arms
No image for this step. Follow the written instruction.
Step 3 of 5
Then push extra hard to round your upper back
No image for this step. Follow the written instruction.
Step 4 of 5
Feel shoulder blades spread apart
No image for this step. Follow the written instruction.
Step 5 of 5
Return to start and repeat
Breathing
- Breathe in as you lower
- Breathe out as you push
Form Cues
- Push 'through' the wall at end
- Feel shoulder blades spread
- Keep core tight
- Don't shrug shoulders
Common Mistakes to Avoid
- Skipping the plus part
- Shrugging shoulders
- Not pushing far enough
- Letting hips sag
Safety Information
Safe for most people. Great for serratus activation.
Progressions
Move to incline or floor push-up plus
Regressions
Stand closer to wall to make easier
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.