Seated Squeeze Shoulder Blades Chest Stretch on a Chair

Muscles worked

Setup

1. Sit tall on the edge of a flat bench with your feet planted firmly on the ground.
2. Interlace your fingers behind your head with elbows pointing out to the sides.
3. Engage your core to maintain a neutral spine and keep your gaze fixed straight ahead.

How to do it

1. Inhale deeply as you pull your elbows back as far as possible, actively squeezing your shoulder blades together.
2. Exhale and hold the peak contraction for 3-5 seconds, focusing on the stretch across the pectoral muscles.
3. Slowly release the tension and return your elbows to the starting position in a controlled manner.
4. Perform each repetition with a slow tempo, emphasizing the pause at the end of the range of motion.

Form checklist

• Keep your shoulders depressed and away from your ears to avoid shrugging.
• Do not allow your head to poke forward or your chin to drop as you pull back.
• Keep your ribcage tucked; avoid arching your lower back to gain extra range.
• Ensure the movement is driven by the shoulder blades (scapulae) rather than just the arms.

Pro tips

• Imagine you are trying to crush a grape between your shoulder blades to maximize trapezius engagement.
• Focus on the 'opening' sensation in the chest rather than just the backward movement of the elbows.

Make it harder

• Extend your arms straight out to the sides in a 'T' position to increase the lever arm and stretch intensity.
• Hold the peak contraction for 10-15 seconds to turn the stretch into an isometric strengthening exercise for the mid-back.

Frequently asked

What muscles does the seated squeeze shoulder blades chest stretch on a chair work?

The seated squeeze shoulder blades chest stretch on a chair primarily targets the pectorals and trapezius, and also works the rhomboids and serratus anterior as secondary muscles.

What equipment do you need for the seated squeeze shoulder blades chest stretch on a chair?

The seated squeeze shoulder blades chest stretch on a chair requires no equipment — just your body weight.

Is the seated squeeze shoulder blades chest stretch on a chair good for beginners?

Yes. The seated squeeze shoulder blades chest stretch on a chair is a beginner-friendly movement and a strong foundation to build on.

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• Crocodile CrawlAdvanced · abs, hamstrings, obliques, pectorals, and trapezius
• Decline Pike Press Between BenchesAdvanced · pectorals and trapezius
• Dumbbell Deep Push-Up And Renegade RowAdvanced · lats, pectorals, and trapezius