Instructions

1

Stand upright with feet shoulder-width apart, knees slightly bent, core engaged, and arms at your sides in neutral position

2

Prepare by taking a deep breath and positioning your body to maintain stability throughout the movement with minimal leg involvement

3

Lower your arms by allowing them to spread outward and slightly backward in a controlled manner, resisting gravity as the chest lengthens

4

Drive both arms upward and inward, contracting the chest muscles to bring hands together above shoulder height, then lower back to starting position with control

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoids, Triceps, Serratus Anterior, Rectus Abdominis

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

When programming for Pectoralis Major growth, the Shoulder - Extension stands out as a highly efficient Stretching choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Reduces the likelihood of Shoulders injuries by reinforcing connective tissue strength.
Significantly enhances the structural integrity and power of the Pectoralis Major.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.

Common Mistakes

Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Shoulders.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.
Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Pectoralis Major and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoids, Triceps, Serratus Anterior, Rectus Abdominis to maintain control of the Body weight.

Beginner Tips

If you are new to the Shoulder - Extension, focus on mastering the movement pattern with zero weight before adding Body weight.

Shoulder - Extension