Forearm Push Forward
Forearm Push Forward Exercise Description
The Forearm Push Forward is a wall-supported, bodyweight shoulder-girdle drill that targets the serratus anterior to improve scapular protraction and control. With forearms on a wall and elbows under the shoulders, you “push the wall away” by spreading the shoulder blades, then return with controlled retraction. This isolates movement at the scapulothoracic joint while keeping the elbows and wrists relatively fixed, building coordination that carries over to pressing and overhead patterns. The anterior deltoids and pectorals assist as stabilizers, while the mid–lower trapezius help guide the shoulder blades during the return. Expect a smooth, pain-free range and steady torso alignment to reinforce sound mechanics and shoulder stability.
- Muscle Groups: Chest
- Target Muscles: Serratus Anterior
- Assisting Muscles: Pectoralis Minor
- Stabilizing Muscles: Deltoid - Anterior, Pectoralis Major - Clavicular Head, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Scapular Protractors, Scapular Upward Rotators
- Joint Involvement: Single-joint
- Muscle Location: Rib Cage Muscle
- Movement Direction: Horizontal
- Muscle Position: Lateral
- Gender: Female
How To Do The Forearm Push Forward Exercise
‘- Stand facing a wall; forearms on the wall, elbows bent ~90°, elbows under shoulders, forearms parallel.
– Feet hip-width, a small step back so your body is at a slight incline; body in a straight line from head to heels.
– Set a neutral spine; ribs stacked over pelvis; light brace. Keep neck long and chin slightly tucked.
– Grip option: light fist or open palm on the wall—wrists neutral.
– Inhale. Without moving the elbows, exhale and press the forearms forward into the wall to push your body away.
– Focus on the shoulder blades gliding apart (scapular protraction). Do not shrug.
– Pause briefly while keeping elbows, wrists, and torso still.
– Slowly allow the shoulder blades to come back toward the spine (controlled retraction) without collapsing the chest or arching the low back.
– Keep movement smooth and within a comfortable range; shoulders down and wide throughout.
– Finish tall, maintaining forearm alignment and steady breathing.
Forearm Push Forward Tips
‘- Set your forearms parallel on the wall with elbows bent about 90° directly under your shoulders.
– Step back just enough to create a slight body incline while keeping a straight line from head to heels.
– Stack ribs over pelvis with a light brace, keeping your spine neutral and neck long with a slight chin tuck.
– Choose either a light fist or open palm on the wall and keep your wrists neutral.
– As you exhale and press the forearms into the wall, focus on pushing your body away by spreading the shoulder blades.
– Keep your elbows fixed in place and avoid shrugging as the shoulder blades glide apart.
– Pause briefly in the protracted position without letting your elbows, wrists, or torso move.
– On the return, let the shoulder blades move back toward the spine in a slow, controlled retraction without collapsing the chest or arching the lower back.
– Keep the motion smooth, within a comfortable range, with shoulders down and wide, and finish tall with steady breathing and aligned forearms.
Forearm Push Forward Beginner Introduction
The Forearm Push Forward is a wall-based, bodyweight exercise centered on shoulder blade control and upper-body stability. It uses a simple setup: the body leans slightly toward a wall while the forearms rest against it, creating a gentle incline. From this position, the movement comes mainly from the shoulder blades sliding away from each other and then drawing back together, while the elbows, wrists, and torso stay relatively steady. This highlights the muscles along the sides of the ribs, with support from the front shoulders, chest, and mid–upper back.
Because the motion is small and controlled, this drill emphasizes smooth, comfortable range rather than heavy effort. The stable trunk and fixed forearms encourage awareness of how the shoulder blades glide on the rib cage, which can translate to better control during pressing and overhead movements. Many people use this pattern to refine shoulder mechanics, reinforce a tall posture, and enhance the feeling of strong yet relaxed shoulders during everyday tasks and workouts.