Standing Switching Vertical Stacked Hand
Improve coordination & focus with stacked hand switches! A simple exercise for all levels. Give it a try!
The Standing Switching Vertical Stacked Hand mainly works the chest and shoulders, with help from the traps. No equipment needed: it uses just your bodyweight.
Standing Switching Vertical Stacked Hand Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Front Shoulder (anterior deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Mid Traps (trapezius, middle fibers)
Standing Switching Vertical Stacked Hand Variations and Alternatives
How to do the Standing Switching Vertical Stacked Hand
Standing Switching Vertical Stacked Hands
Positioning
Stand upright with your feet shoulder-width apart.
Raise your arms in front of you, bending your elbows at a 90-degree angle.
Your palms should face each other and your fingers should be stacked vertically.
Movement
Begin by pressing your palms together firmly.
Slowly rotate your arms to switch the positions of your hands, maintaining the same elbow angle. This should create a stacked position with one palm facing up and the other facing down.
Hold the stacked position for a moment before reversing the movement back to the starting position.
Continue alternating between palm positions for a set number of repetitions or duration, ensuring you're engaging your core and maintaining good posture throughout the exercise.
Tips
Keep your shoulders relaxed and avoid shrugging them up toward your ears.
Make sure to breathe steadily throughout the exercise. Inhale as you switch positions and exhale as you return to the starting point.
Focus on controlling the movement to enhance stability and strength in your arms and shoulders.
Standing Switching Vertical Stacked Hand FAQs
What muscles does the Standing Switching Vertical Stacked Hand work?
The Standing Switching Vertical Stacked Hand mainly works the chest and shoulders, with help from the traps. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Standing Switching Vertical Stacked Hand?
None. The Standing Switching Vertical Stacked Hand is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Switching Vertical Stacked Hand go on?
It belongs on push day in a push/pull/legs routine.
What are some Standing Switching Vertical Stacked Hand variations and alternatives?
Similar exercises include the Kneeling Fist to Palm Switch, Lateral MID Air Raises with Palm Switching, Hand Switch Plank and Alternating Standing Double Open Vertical.
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