Shoulders · At the wall

Wall shrugs

Balancing with your back to the wall, arms straight, you let your shoulders sink a little, your head gets closer to the floor, then you push the floor away until your shoulders shrug up toward your ears. Only your shoulders move, and the rest of your body follows without changing shape.

"Push tall" comes up in almost every cue in the app. This movement, shoulders toward your ears, locks your shoulders and stacks your line. The scap push-up teaches it on the floor, in a plank. Here, you do it upside down, with all your weight on your hands.

Family

Shoulders

Equipment

A wall

Type

Reps

Train this exercise in the app

How to do it

1. Kick up to a handstand with your back to the wall, body tight and aligned.
2. Arms straight, let your shoulders sink a little: your head gets closer to the floor.
3. Push the floor away and shrug your shoulders up toward your ears, pushing tall.
4. Lower with control and repeat.

Two mistakes to avoid

Bending your elbows. To lower your body, your arms join in and the movement turns into a small push-up. Your shoulders have nothing left to do. Keep your arms locked and accept a range of a few centimeters.

Letting your pelvis move. As your shoulders sink, your hips drift toward the wall and your back arches, then everything goes back into place on the way up. Stay tight and aligned, ribs in, so the movement comes only from your shoulders.

Related exercises

Scap push-upsIn a plank, arms straight, only your shoulder blades move: it's the movement that pushes the floor away in a handstand.ShouldersRepsChest-to-wall holdChest facing the wall, only the toes touching: the position where you learn the right line.ShouldersHoldHeel pullsBack to the wall, heels resting on it, you push through your fingers to lift them off and find the tipping point.BalanceReps

All exercises: the catalog