Chair Upper Body Stretch

Also called chair chest stretch, seated shoulder stretch and chair back grip stretch.

Works

Shoulders, plus biceps and chest

Equipment

Other kit

Level

Beginner

Type

Isolation

How to do it

Setup. Sit on the edge of a chair, gripping the back of it.

1. Straighten your arms, keeping your back straight, and pull your upper body forward so you feel a stretch. Hold for 20-30 seconds.

Cues

• Sit on the edge, grip the chair back.
• Straight arms, back tall.
• Lean the chest forward gently.
• Hold 20 to 30 seconds.

Common mistakes

• Shrugging the shoulders.
• Rounding the back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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