Seated Shoulder Extension

Technique

How to perform Seated Shoulder Extension

1. Sit on the floor with your legs extended or knees slightly bent and place your hands on the ground behind your hips, fingers pointing away from your body.
2. Straighten your arms and press your palms into the floor, lifting your chest and drawing your shoulder blades together while keeping your core lightly engaged.
3. Walk your hands farther back in small steps, maintaining straight elbows and lowering your shoulders away from your ears until you feel a stretch across your front delts, chest, and biceps.
4. Hold the stretch for the recommended duration, breathing steadily and avoiding any arch in your lower back.
5. Gently walk your hands forward to ease the tension, then sit upright to return to the starting position.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Anterior Deltoid, Biceps Brachii Long Head, Biceps Brachii Short Head, Pectoralis Major Clavicular Head, Pectoralis Minor.