Arm Weights: Chest Expansion
Beginner (3/10)Arm Weights
Position: StandingEnergy: 3/10~60s
Cueing
Inhale press arms behind; hold, look right then left then center; exhale release; feel pec and anterior delt stretch.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Pectoralis MajorAnterior DeltoidBiceps BrachiiSerratus AnteriorForearms
Secondary Muscles
Posterior DeltoidTriceps BrachiiInfraspinatusErector SpinaeMultifidusQuadratus LumborumLatissimus DorsiTrapeziusRhomboids
Regressions
Minor press; no head turns; no weights.
Progressions
Deeper press; longer holds; increase weight.
Common Errors
Neck strain; leaning forward; arching back.
