Chair Upper Body Stretch
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![Exercise Chair Upper Body Stretch](https://atletiq.com/content/exercises/314/male_1.jpeg)
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General info
Force type
Exercise type
Mechanics type
Level
Targeted muscles
Shoulders (look at the image)
Accessory muscles
Triceps, Biceps
How to perform exercise
- Sit on the edge of a chair, gripping the back of it.
- Straighten your arms, keeping your back straight, and pull your upper body forward so you feel a stretch. Hold for 20-30 seconds.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Shoulders, and auxiliary muscles: Triceps, Biceps
![](/panel/assets/images/muscles/front/3_2.png)
![](/panel/assets/images/muscles/front/1_1.png)
![](/panel/assets/images/muscles/front/15_1.png)
![](/panel/assets/images/muscles/front/main.jpg)
![](/panel/assets/images/muscles/back/3_2.png)
![](/panel/assets/images/muscles/back/1_1.png)
![](/panel/assets/images/muscles/back/15_1.png)
![](/panel/assets/images/muscles/back/main.jpg)
![](/panel/assets/images/muscles/side/3_2.png)
![](/panel/assets/images/muscles/side/1_1.png)
![](/panel/assets/images/muscles/side/15_1.png)
![](/panel/assets/images/muscles/side/main.jpg)
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
---|---|---|---|---|
Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «Chair Upper Body Stretch » with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Chair Upper Body Stretch
Author: AtletIQ: on
Chair Upper Body Stretch — The benefits of exercise, how to properly perform and how many sets to do..
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