Seated Chest Hand Behind
Stretch your chest & improve posture! This simple seated move gently opens you up, promoting flexibility and a more confident stance.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Seated Chest Out Hands Behind
1. Starting Position:
- Sit on the edge of the bench or chair with your feet flat on the floor, hip-width apart.
- Keep your back straight and shoulders relaxed.
- Position your hands behind you, fingers pointing towards your body, with your palms resting on the edge of the bench. Ensure your elbows are bent.
2. Movement:
- As you inhale, gently squeeze your shoulder blades together and pull your chest forward. This will help in expanding your chest.
- Hold this position for a moment, feeling the stretch in your chest and shoulders.
3. Return to Starting Position:
- Exhale while relaxing your shoulders and returning to the starting position. Make sure to keep your back straight and maintain a relaxed posture throughout.
4. Repetitions:
- Repeat this movement for 8-12 reps, or as comfortable.
5. Tips for Beginners:
- Start slow and focus on your form.
- Avoid any jerky movements; keep your movements controlled and fluid.
- If you experience any discomfort, reduce the range of motion or take a break.
This exercise helps improve chest strength and flexibility while promoting good posture.