Alternating Chair Seated Grab
Improve mobility with the Alternating Chair Seated Grab! A simple seated exercise to stretch your shoulders and chest.
The Alternating Chair Seated Grab mainly works the chest and shoulders, with help from the back and traps. You'll need: chair.
Required Equipment
Alternating Chair Seated Grab Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Side Shoulder (lateral deltoid)
Secondary
Boxer Muscle (serratus anterior); Upper Traps (trapezius, upper fibers)
Alternating Chair Seated Grab Variations and Alternatives
How to do the Alternating Chair Seated Grab
Starting Position:
Sit on the edge of a sturdy chair with your feet flat on the floor. Your knees should be bent at about a 90-degree angle.
Keep your back straight and your shoulders relaxed.
Hand Position:
Raise both arms to shoulder height, bending your elbows so your hands are positioned near your chest.
Your palms should be facing forward.
Movement:
As you inhale, extend your arms straight out in front of you, keeping them at shoulder height.
Your palms should continue to face forward throughout the movement.
Hold this position for a moment, feeling the stretch in your shoulders and chest.
Return to Starting Position:
Exhale and slowly bring your arms back to the starting position (bent at the elbows near your chest).
Repetitions:
Repeat this movement 10 to 15 times, depending on your comfort level.
Tips:
Keep your movements slow and controlled to avoid straining your shoulders.
Focus on your breathing: inhale as you extend your arms and exhale as you pull them back in.
Adjust the speed and number of repetitions to suit your fitness level.
Cool Down:
After completing your sets, take a moment to relax in your seated position, allowing your shoulders to ease back into a neutral position.
Alternating Chair Seated Grab FAQs
What muscles does the Alternating Chair Seated Grab work?
The Alternating Chair Seated Grab mainly works the chest and shoulders, with help from the back and traps. The main muscles are the pectoralis major and lateral deltoid.
What equipment do you need for the Alternating Chair Seated Grab?
Chair.
What workout day should the Alternating Chair Seated Grab go on?
It belongs on push day in a push/pull/legs routine.
What are some Alternating Chair Seated Grab variations and alternatives?
Similar exercises include the Alternating Bodyweight Seated Shrug, Chair Diagonal Reach, Lying Top Grab Front and Chair Open-Up.
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