Side arm wall push out exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Side arm wall push out )

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Name of exercise  Iso shld abd w/straight arm
Other names of exercise Side arm wall push out
Description of exercise The side arm wall push out exercise is a bodyweight exercise that targets the chest, shoulders, and triceps. To perform this exercise, stand facing a wall with your feet shoulder-width apart and your arms bent at a 90-degree angle, palms flat against the wall. Slowly push your body away from the wall by straightening your arms, keeping your elbows close to your sides. Hold for a second, then slowly return to the starting position. This exercise can be modified by changing the distance from the wall or by using a resistance band. It is a great exercise for building upper body strength and can be incorporated into a full-body workout routine.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand with involved side to wall.
  • Place hand against wall, palm forward.
  • Push against wall.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise Child (Pedia)
    Type of Exercise Isometrics (Pedia)
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Abduction
    Type of Action Abduction, Elevation, Extension, Supination, Circumduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved upper body strength
  • Increased chest muscle definition
  • Stronger triceps
  • Improved shoulder stability
  • Increased core strength
  • Improved posture
  • Increased range of motion
  • Improved athletic performance
  • Can be done anywhere with minimal equipment
  • Can be modified for all fitness levels

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The side arm wall push out exercise should be avoided if you have any shoulder or arm injuries or pain. It puts a lot of strain on the shoulder joint and can worsen any existing conditions. It should also be avoided if you have any wrist or elbow injuries, as the exercise requires a strong grip and can put pressure on these joints. Additionally, if you have any back or core issues, this exercise may not be suitable for you as it requires stability in these areas. It is always important to listen to your body and consult with a medical professional before attempting any new exercises, especially if you have any pre-existing injuries or conditions.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Do not hold breath.

    • Helpful in Diseases

  • shoulder impingement syndrome
  • rotator cuff tendinitis
  • frozen shoulder
  • bursitis
  • arthritis
  • thoracic outlet syndrome
  • thoracic kyphosis
  • scapular winging
  • brachial plexus injury
  • shoulder instability
  • shoulder dislocation
  • clavicle fracture
  • acromioclavicular joint separation
  • adhesive capsulitis

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    Frequently asked questions

     

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