Exercise Ball Serratus Wall Slide

Strengthen your serratus anterior and improve shoulder stability with the Exercise Ball Serratus Wall Slide.

IntermediateChest Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 30s

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Variations of Exercise Ball Serratus Wall Slide

Compound

Exercise Ball Pike Pushup

Chest · Stability ball

Advanced

Description

An exercise focusing on the Serratus Anterior muscle by using an exercise ball and a wall to slide up and down.

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How to do Exercise Ball Serratus Wall Slide

01
Setup
Stand facing a wall, about arm's length away. Place an exercise ball against the wall at chest height, resting your forearms on it with palms facing each other.
02
Setup
Ensure your elbows are bent at a 90-degree angle and your wrists are straight, maintaining a neutral spine and slight knee bend. Engage your core to stabilize your torso.
03
Exhale as you slowly slide the ball upwards along the wall by extending your arms and pushing your forearms into the ball. Focus on protracting your shoulder blades and reaching overhead, stopping just before your shoulders shrug towards your ears.
04
Inhale as you control the movement, slowly sliding the ball back down to the starting chest-height position. Maintain constant pressure into the ball throughout the eccentric phase.
05
Continue for the desired repetitions, ensuring your elbows remain directly under your wrists and your shoulders stay depressed. Avoid arching your lower back during the upward movement.

Tips

Maintain constant pressure into the ball throughout the entire range of motion to keep tension on the serratus anterior.
Focus on "reaching" through your shoulder blades at the top of the movement, imagining you're pushing the wall away from you.
Keep your rib cage slightly tucked to prevent your lower back from arching, which helps isolate the serratus anterior.
Control the descent (eccentric phase) slowly, as this builds strength and improves muscle control.

Common mistakes

Shrugging the shoulders at the top of the movement reduces serratus activation; instead, keep your shoulders down and away from your ears as you reach.
Arching the lower back during the upward slide indicates core disengagement; fix this by actively bracing your core and keeping a neutral spine.
Losing contact or pressure with the ball diminishes muscle activation; ensure consistent, firm pressure through your forearms into the ball.

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Questions

What muscles does Exercise Ball Serratus Wall Slide work?

Exercise Ball Serratus Wall Slide primarily targets Pectoralis Major Clavicular Head, Serratus Anterior. Secondary muscles include Deltoid Anterior.

Is Exercise Ball Serratus Wall Slide good for beginners?

Exercise Ball Serratus Wall Slide is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Exercise Ball Serratus Wall Slide?

You need Body weight to perform Exercise Ball Serratus Wall Slide. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Exercise Ball Serratus Wall Slide?

Maintain constant pressure into the ball throughout the entire range of motion to keep tension on the serratus anterior. Focus on "reaching" through your shoulder blades at the top of the movement, imagining you're pushing the wall away from you. Keep your rib cage slightly tucked to prevent your lower back from arching, which helps isolate the serratus anterior. Control the descent (eccentric phase) slowly, as this builds strength and improves muscle control.

What are common mistakes when doing Exercise Ball Serratus Wall Slide?

Shrugging the shoulders at the top of the movement reduces serratus activation; instead, keep your shoulders down and away from your ears as you reach. Arching the lower back during the upward slide indicates core disengagement; fix this by actively bracing your core and keeping a neutral spine. Losing contact or pressure with the ball diminishes muscle activation; ensure consistent, firm pressure through your forearms into the ball.