Standing Forward Slide Press With Towel

Muscles worked

Setup

1. Stand facing a smooth wall or a sturdy, waist-high table with a small towel under each hand.
2. Place your hands on the surface at shoulder height, spaced shoulder-width apart.
3. Step your feet back 12-24 inches to create a slight forward lean, keeping your weight on the balls of your feet.
4. Engage your core and squeeze your glutes to create a straight line from your head to your heels.

How to do it

1. Inhale and slowly slide your hands upward (on a wall) or forward (on a table), allowing your torso to lean closer to the surface.
2. Continue sliding until your arms are nearly extended, ensuring your lower back does not arch.
3. Exhale and press firmly through your palms to slide your hands back to the starting position, pushing your body away from the surface.
4. Maintain a controlled 3-second eccentric (sliding out) and a powerful 1-second concentric (pressing back).

Form checklist

• Keep your core braced to prevent the hips from sagging forward.
• Ensure your elbows stay slightly tucked toward your ribs rather than flaring out wide.
• Maintain a neutral neck by looking at a point slightly ahead of your hands.
• Keep your heels lifted and weight centered over your midfoot/toes for better leverage.

Pro tips

• Focus on 'pulling' the towel back toward you using your chest and shoulders rather than just sliding your hands.
• At the furthest point of the slide, pause for one second to maximize the isometric tension on the deltoids.

Make it harder

• Step your feet further back to increase the angle of the lean and the amount of body weight being pressed.
• Perform the movement unilaterally (one arm at a time) to challenge rotational core stability and increase the load on the working shoulder.

Frequently asked

What muscles does the standing forward slide press with towel work?

The standing forward slide press with towel primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the standing forward slide press with towel?

The standing forward slide press with towel requires no equipment — just your body weight.

Is the standing forward slide press with towel good for beginners?

Yes. The standing forward slide press with towel is a beginner-friendly movement and a strong foundation to build on.

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