Description
Shoulder extension movement that deeply stretches the pectoralis major in the lowered position.
01 · Setup
Set up the movement
- Lie on a flat bench with your head and upper back well supported.
- Keep your torso stable, shoulder blades controlled and pelvis fixed.
- Keep your arms slightly bent and maintain that angle.
- Keep your wrists neutral and grip stable.
02 · Execution
Perform the rep
- Lower in an arc behind your head into a comfortable stretch.
- Pause briefly without forcing the range.
- Bring the load back above your chest with control.
Technique cue
Comfortable range and nearly fixed arms.
Common mistakes- bending the elbows excessively
- excessive lower-back arching
- lowering too deeply
- returning explosively
Safety notes
Risks of poor execution
- Forcing the range can overload the shoulders and rib cage.
- Excessive arching overloads the lower back.