Description
Shoulder extension movement which strongly stretches the pectoralis major in the low phase.
01 · Setup
Set up the movement
- Lie on a flat bench with your head and upper back well supported.
- Stable torso, controlled shoulder blades, fixed pelvis.
- Arms slightly bent and angle maintained.
- Neutral wrists and stable grip.
02 · Execution
Perform the rep
- Descend in an arc behind your head to a comfortable stretch.
- Stop briefly without forcing the range of motion.
- Bring above the chest with control.
Technique cue
Comfortable range of motion and almost fixed arms.
Common mistakes- elbows that bend excessively
- excessive lumbar arch
- descent too deep
- explosive return
Safety notes
Risks of poor execution
- A forced range of motion can overload the shoulders and rib cage.
- Excessive arching overloads the lumbar area.