Standing Serratus Training on the Wall

Positioning

1. Stand facing a wall with your feet hip-width apart.
2. Place your forearms against the wall, with your elbows bent and hands pointing upwards.
3. Your body should be in a straight line from your head to your heels.
4. Keep your shoulders relaxed and away from your ears.

Movement

1. Press your forearms into the wall as you push your body away, engaging your serratus anterior muscles.
2. Hold this position for a few seconds, ensuring to keep your core tight and back straight.
3. Slowly return to the starting position, maintaining control throughout the movement.
4. Repeat this exercise for 10-15 repetitions, focusing on engaging your core and maintaining good posture throughout.

Tips

- Avoid locking your elbows; keep a slight bend.
- Breathe steadily during the exercise, exhaling as you press away from the wall.
- If you feel any discomfort in your shoulders, readjust your positioning to ensure a comfortable range of motion.