Alternating Chair Seated Chest Dynamic-Stretch
Loosen up your chest and improve flexibility with this seated dynamic stretch. Perfect for desk workers!
The Alternating Chair Seated Chest Dynamic-Stretch mainly works the chest, with help from the back and traps. You'll need: chair.
Required Equipment
Alternating Chair Seated Chest Dynamic-Stretch Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Boxer Muscle (serratus anterior); Mid Traps (trapezius, middle fibers)
Alternating Chair Seated Chest Dynamic-Stretch Variations and Alternatives
How to do the Alternating Chair Seated Chest Dynamic-Stretch
Seated Alternate Dynamic Chest Stretch on a Chair
Starting Position:
Sit comfortably on the edge of a sturdy chair. Ensure your feet are flat on the ground, hip-width apart, and your back is straight. Your arms should be extended in front of you at shoulder height, palms facing down.
Movement:
Slowly extend your right arm out to the side while keeping it at shoulder height. Rotate your torso slightly to the left, ensuring you maintain a straight back.
Hold the stretch for a moment, feeling the stretch across your chest.
Return your right arm to the starting position.
Alternate Position:
Now extend your left arm out to the side while rotating your torso slightly to the right. Again, keep your arm at shoulder height.
Hold for a moment, feeling the stretch.
Return your left arm to the starting position.
Repetition:
Alternate between the right and left arms for 8-12 repetitions. Focus on controlled movements and deep breathing throughout the exercise.
Tips:
Ensure your shoulders are relaxed and down away from your ears during the stretch.
Keep your movements smooth and controlled to avoid any jerkiness.
If needed, adjust the chair height or positioning for comfort.
Cool Down:
After completing the repetitions, take a moment to sit comfortably, take deep breaths, and relax your shoulders.
This exercise helps improve flexibility and stretch the chest muscles effectively.
Alternating Chair Seated Chest Dynamic-Stretch FAQs
What muscles does the Alternating Chair Seated Chest Dynamic-Stretch work?
The Alternating Chair Seated Chest Dynamic-Stretch mainly works the chest, with help from the back and traps. The main muscles are the pectoralis major.
What equipment do you need for the Alternating Chair Seated Chest Dynamic-Stretch?
Chair.
What workout day should the Alternating Chair Seated Chest Dynamic-Stretch go on?
It belongs on push day in a push/pull/legs routine.
What are some Alternating Chair Seated Chest Dynamic-Stretch variations and alternatives?
Similar exercises include the Chest Dynamic-Stretch, Chair Seated Arm Crossover, Seated Chest Hand Behind and Seated Chest Dynamic-Stretch.
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