A wall ball press is a standing hold that trains control of the shoulder blade. You pin a ball to a wall at shoulder height with one straight arm and press into it through the heel of your hand, keeping the shoulder blade steady against your ribs. The load on the shoulder is low, so physios often use it early in a shoulder program, before exercises that put more of your body weight through the arm.

How to do the wall ball press

Stand facing a wall, about an arm's length away. Hold a ball in both hands at chest height.
Lift the ball to shoulder height and place it on the wall in front of you, arms straight.
Take your other hand away so only the palm of your working arm holds the ball against the wall. Let the free arm hang by your side.
Press the heel of your hand firmly into the ball. Keep the elbow straight, the shoulder down away from your ear and the shoulder blade flat on your ribs, with your body leaning in only slightly.
Hold the press and keep breathing. To finish, bring your other hand back to the ball and lower it from the wall.

What you should feel

Steady work around the shoulder blade and along the side of your ribs below the armpit. The front of the shoulder and the back of the arm work a little too.

Common mistakes

Pushing so hard that the shoulder creeps up toward your ear.
Letting the elbow bend, so the arm does the pushing instead of the shoulder blade.
Arching the lower back or sagging your weight onto the wall.
Holding your breath as you push into the ball.

How often

Many programs start with holds of 5 to 10 seconds, repeated 5 to 10 times, once or twice a day. Your physio will adjust this.

Stop and check with your physio if

Sharp pain or a catch at the front or top of the shoulder.
Your shoulder feels as if it is slipping out of place.
Pain, numbness or tingling travels down your arm.
Pins and needles in your arm or hand that do not go away after you stop, or part of your arm or hand goes numb. Get medical advice the same day. If one side of your face or body suddenly goes numb or weak, or your speech becomes slurred or muddled, call emergency services, even if it goes away.
A sudden pop or tearing feeling in the shoulder that brings sharp pain, new weakness or trouble lifting the arm. Stop and contact your surgical team the same day, or get medical advice the same day if you have not had surgery.
The shoulder feels as if it has slipped out of place, looks a different shape or suddenly locks so you cannot move the arm, or your hand turns cold, pale or blue. Go to an emergency department straight away, without driving yourself, and do not try to put the shoulder back in yourself.

From the clinic

The wall is out of shot in the video, but the ball is resting against one. The video uses a ball small enough to hold in two hands. Any ball that grips the wall will do, such as a football or a soft play ball. Start with a gentle press you can hold without the shoulder hitching up, then press harder over the following sessions. The serratus punch trains the same shoulder blade control lying on your back, and wall push-ups are a common next step once this feels easy.

After shoulder surgery, including a rotator cuff repair, or after a shoulder fracture or dislocation, follow your surgeon's or physio's plan, and do only the movements and range they have cleared. Many plans allow only passive movement at first, where the arm is moved for you and its muscles stay relaxed. With a painful shoulder, ask your physio how firmly to press.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-28.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Wall ball press