Band Chest Expansion
Beginner (3/10)Pilates Band
Position: SeatedEnergy: 3/10~60s
Cueing
Hold band taut at shoulder width; exhale pull apart, squeeze shoulder blades; inhale return.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Pectoralis MajorAnterior DeltoidBiceps BrachiiSerratus AnteriorForearms
Secondary Muscles
Posterior DeltoidTriceps BrachiiInfraspinatusErector SpinaeMultifidusQuadratus LumborumLatissimus DorsiTrapeziusRhomboids
Regressions
Loose band; minor movement; no hold.
Progressions
Tighter band; slow-motion return; 5-second hold at max stretch.
Common Errors
Shrugging; arching back; shallow breathing.
