Instructions

1

Sit upright on a sturdy bench or box with feet flat on the floor or elevated. Position torso in an upright or slightly reclined position. Keep chest open and shoulders relaxed.

2

Place hands behind head with fingers lightly touching the back of the head or crossed over the chest. Engage core and maintain neutral spine alignment. Keep neck in neutral position without pulling on head.

3

Lower the torso by flexing the spine and rounding the lower back, bringing the chest toward the thighs in a controlled manner. Allow gravity to assist the descent while maintaining core engagement throughout the lowering phase.

4

Lift the torso back to upright position by contracting the abdominal muscles, extending the spine and raising the chest upward. Return to the starting position with control and repeat the movement.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESObliquus Externus, Obliquus Internus, Transversus Abdominis, Iliopsoas

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

The Sitting Shoulder Press Toe Touch on a padded stool is an incredibly effective Strength movement designed to fully engage the Rectus Abdominis. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Shoulders development.

Benefits

Improves overall Shoulders stability and proprioception during heavy loads.
Allows for a natural movement path that closely mimics functional daily activities.
Reduces the likelihood of Shoulders injuries by reinforcing connective tissue strength.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Pro Tips

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

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Obliquus Externus, Obliquus Internus, Transversus Abdominis, Iliopsoas to maintain control of the Body weight.

Exercise Variations

Dumbbell Sitting Shoulder Press Toe Touch on a padded stool
Cable Sitting Shoulder Press Toe Touch on a padded stool
Banded Sitting Shoulder Press Toe Touch on a padded stool

Beginner Tips

If you are new to the Sitting Shoulder Press Toe Touch on a padded stool , focus on mastering the movement pattern with zero weight before adding Body weight.

Sitting Shoulder Press Toe Touch on a padded stool