Start your upper body workouts with this movement. This is the most basic version of all the lower trap activations movements, especially for those who lack the mobility to do advanced movements.
Focus on trying to flatten your back against the wall and keeping as close contact with your arms to the wall as possible. As you raise your arms up, don't shrug.
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It's one of the best posterior chain exercises... if you do it right.
Got forward-rolled shoulders? Tight scapulae? Try these.
These odd-looking but highly effective pressing exercises build slabs of muscle and even improve your lifting mechanics.
For chest development, do a light bench press to the neck. A good scheme is 6 sets of 6 reps with 20-second rest periods.