Chair Seated Arm Stacked Lift
Improve posture & upper body mobility from a chair! Gently stretch & strengthen with this simple stacked arm lift. Perfect for all fitness levels.
The Chair Seated Arm Stacked Lift mainly works the chest and traps, with help from the back. You'll need: chair.
Required Equipment
Chair Seated Arm Stacked Lift Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Upper Traps (trapezius, upper fibers)
Secondary
Boxer Muscle (serratus anterior); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Chair Seated Arm Stacked Lift Variations and Alternatives
How to do the Chair Seated Arm Stacked Lift
Starting Position:
Sit on the front edge of the chair with your feet flat on the floor, shoulder-width apart.
Keep your back straight and sit up tall, engaging your core.
Place your arms in front of you, stacking one arm on top of the other at chest height with your palms facing inwards.
Movement Instructions:
While maintaining a straight back, inhale and lift your stacked arms upwards toward the ceiling.
Keep your elbows slightly bent and avoid locking them.
Hold the lift for a moment, feeling the stretch in your upper body.
Exhale slowly as you lower your arms back to the starting position in front of your chest.
Repeat this movement for 10-15 repetitions, ensuring you maintain proper posture throughout.
Tips:
Focus on your breathing throughout the exercise.
Make sure not to lean back or hunch your shoulders while lifting your arms.
If you feel any discomfort in your shoulders or back, reduce the range of motion.
Chair Seated Arm Stacked Lift FAQs
What muscles does the Chair Seated Arm Stacked Lift work?
The Chair Seated Arm Stacked Lift mainly works the chest and traps, with help from the back. The main muscles are the pectoralis major and trapezius.
What equipment do you need for the Chair Seated Arm Stacked Lift?
Chair.
What workout day should the Chair Seated Arm Stacked Lift go on?
It belongs on push day in a push/pull/legs routine.
What are some Chair Seated Arm Stacked Lift variations and alternatives?
Similar exercises include the Chair Elevated Walkout Plank, Chair Seated Incline Chest Press, Chair Seated Pec Deck and Alternating Chair Seated Palm Push & March.
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