Standing Behind-Head Clasp & Pushdown
Stretch your shoulders and upper arms with this simple exercise. Improve flexibility and posture!
The Standing Behind-Head Clasp & Pushdown mainly works the back, with help from the traps and shoulders. No equipment needed: it uses just your bodyweight.
Standing Behind-Head Clasp & Pushdown Muscles Worked
Primary
Boxer Muscle (serratus anterior); Lats (latissimus dorsi)
Secondary
Upper Traps (trapezius, upper fibers); Rear Shoulder (Delts) (posterior deltoid)
Standing Behind-Head Clasp & Pushdown Variations and Alternatives
How to do the Standing Behind-Head Clasp & Pushdown
Standing Behind Head Clasp and Pushdown
Equipment: None
Instructions:
Starting Position:
Stand up tall with your feet shoulder-width apart.
Ensure your posture is straight with your shoulders relaxed and back.
Hand Placement:
Reach your arms behind your back and clasp your hands together. If you're unable to clasp, you can hold your elbows instead.
Keep your elbows pointing downward.
Movement:
Once your hands are clasped, inhale deeply.
As you exhale, gently lift your clasped hands upward and away from your back. This will stretch your shoulders and upper arms.
Hold the position briefly, feeling the stretch in your shoulders.
Return to Starting Position:
Slowly lower your clasped hands back to your starting position behind your back.
Repeat this movement for 8-12 repetitions.
Tips:
Keep your core engaged throughout the exercise to maintain stability.
Ensure your movements are smooth and controlled to prevent strain.
If at any point you feel discomfort, stop the exercise and consult a fitness professional.
Standing Behind-Head Clasp & Pushdown FAQs
What muscles does the Standing Behind-Head Clasp & Pushdown work?
The Standing Behind-Head Clasp & Pushdown mainly works the back, with help from the traps and shoulders. The main muscles are the serratus anterior and latissimus dorsi.
What equipment do you need for the Standing Behind-Head Clasp & Pushdown?
None. The Standing Behind-Head Clasp & Pushdown is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Behind-Head Clasp & Pushdown go on?
It belongs on push day in a push/pull/legs routine.
What are some Standing Behind-Head Clasp & Pushdown variations and alternatives?
Similar exercises include the Back Slap Wrap Around Stretch, Behind-Back Clap, Behind-Head Clap and Arm in Vertical Extension Stretch.
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