Wall Push-Up Plus
Wall Push-Up Plus
Wall Push-Up Plus is a shoulder strengthening exercise that supports shoulder blade control, shoulder stability, and coordinated upper-body movement. It places particular emphasis on the serratus anterior, a muscle that helps control movement of the shoulder blade.
What May This Exercise Support?
This exercise may be included as part of an individualized exercise or home-care program for concerns such as:
Reduced shoulder blade control
Shoulder weakness
Shoulder instability
Limited shoulder movement
Postural concerns
Activities that require reaching or overhead movement
Potential Benefits
Supports serratus anterior strength
Supports shoulder blade stability
Encourages controlled shoulder movement
Supports upper-body strength
Encourages coordinated shoulder mechanics
Equipment Needed
Wall
Starting Position
Stand facing a wall.
Place your hands on the wall at shoulder height and shoulder-width apart.
Keep your body in a straight line.
Relax your shoulders.
Step 1
Perform a gentle wall push-up by bending your elbows and allowing your body to move toward the wall.
Step 2
Push through your hands to return to the starting position while keeping your body straight.
Step 3
Once your elbows are straight, gently press through your hands a little further so your shoulder blades move slightly forward into the “plus” position.
Hold briefly, then relax.
Recommended Repetitions
10–15 repetitions
1–3 sets
Perform once daily or as recommended by your healthcare provider
Tips
Move slowly and with control.
Keep your body in a straight line.
Avoid shrugging your shoulders.
Keep your hands at approximately shoulder height.
Breathe normally throughout the exercise.
Common Mistakes
Letting the hips sag
Shrugging the shoulders
Moving too quickly
Bending at the waist
Losing control during the “plus” portion of the movement
Stop the Exercise If
Stop and consult your healthcare provider if you experience:
Sharp pain
Increasing or worsening symptoms
Numbness or tingling
Advice from your healthcare provider to stop
Related Conditions & Concerns
This exercise may be included as part of an individualized home-care plan for concerns such as:
Shoulder weakness
Shoulder instability
Reduced shoulder blade control
Limited shoulder movement
Postural concerns
Related Services
Need More Help?
If shoulder discomfort, weakness, or limited movement is affecting your daily activities, a healthcare provider can assess your individual needs and determine whether exercises such as Wall Push-Up Plus may be appropriate as part of your care plan.
Pelham Massage Therapy & Osteopathy Clinic Inc.
Disclaimer
The exercises provided in our Exercise Library are intended for general educational purposes only and may not be appropriate for everyone. Stop immediately if you experience increased pain, dizziness, numbness, or other concerning symptoms. Always consult your healthcare provider before beginning a new exercise program or if you are recovering from an injury or surgery.