Quick Answer
Serratus Wall Slide is a beginner mobility exercise that targets your chest. It uses only your bodyweight. Stand facing a wall, about arm's length away.
Video Tutorial
How to Perform the Serratus Wall Slide
- 1
Stand facing a wall, about arm's length away.
- 2
Place your forearms flat against the wall with elbows at shoulder height, forming a goalpost position (elbows bent 90 degrees).
- 3
Press your forearms firmly into the wall and protract your shoulder blades (push them apart and forward around your ribcage). You should feel your serratus anterior engage.
- 4
While maintaining pressure into the wall, slowly slide your forearms upward, extending your arms overhead.
- 5
Keep protraction throughout — do not let your shoulder blades pinch together.
- 6
Slowly slide back down to the starting position, maintaining wall contact and protraction.
- 7
Repeat for 10-15 repetitions.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Serratus Wall Slide isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Serratus Wall Slide work?
The Serratus Wall Slide primarily works your chest. Secondary muscles include the shoulders and traps.
What equipment do I need for the Serratus Wall Slide?
The Serratus Wall Slide needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Serratus Wall Slide suitable for beginners?
Yes. The Serratus Wall Slide is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Serratus Wall Slide should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Serratus Wall Slide every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train chest more frequently, alternate harder and easier variations and keep overall weekly volume moderate.