Seated Open Up And Under Swing On A Chair

Muscles worked

Setup

1. Sit upright on the edge of a chair or bench with your feet flat on the floor and knees at 90 degrees.
2. Engage your core and maintain a tall, neutral spine with your shoulders down and back.
3. Extend your arms out to the sides at shoulder height, palms facing forward.

How to do it

1. Inhale deeply as you swing your arms back slightly to 'open up' the chest, feeling a gentle stretch in the pectorals.
2. Exhale as you swing your arms forward and across each other in an 'under' motion, crossing one arm over the other.
3. Inhale as you return to the open position, then exhale and swing back under, alternating which arm is on top.
4. Maintain a controlled, rhythmic tempo of approximately one second per swing phase.

Form checklist

• Keep your arms at shoulder height throughout the entire movement.
• Maintain a tall posture and avoid rounding your upper back as your arms cross.
• Keep your neck relaxed and your gaze forward to avoid cervical strain.
• Control the momentum at the end of each swing to ensure muscle engagement.

Pro tips

• Focus on squeezing your shoulder blades together during the 'open' phase to maximize rear deltoid and rhomboid activation.
• Visualize pushing through water during the 'under' phase to create internal resistance for the pectoral muscles.

Make it harder

• Hold light weights, such as small dumbbells or water bottles, to increase the resistance.
• Perform the movement while standing to increase core stability requirements.

Frequently asked

What muscles does the seated open up and under swing on a chair work?

The seated open up and under swing on a chair primarily targets the deltoids and pectorals, and also works the rhomboids, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the seated open up and under swing on a chair?

The seated open up and under swing on a chair requires no equipment — just your body weight.

Is the seated open up and under swing on a chair good for beginners?

The seated open up and under swing on a chair is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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