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shoulder press to back arch with pole warm up stre

Improves mobility and warms up the chest

Mobility & StretchingBeginnerMobilityStretch

At a glance

Muscles workedPrimary: Chest. Secondary: Front delts, upper back
Muscle groupMobility & Stretching
DifficultyBeginner
TypeMobility · Stretch
Sets & reps2 sets × 10-12 reps
Estimated calories burned~20 kcal

How to do it

  1. Step 1: Set up in a tall, stable position
  2. Step 2: Move smoothly through a comfortable range, feeling the chest work
  3. Step 3: Keep the movement slow and controlled
  4. Step 4: Breathe steadily throughout
  5. Step 5: Repeat for the target reps, then switch sides if needed

Equipment

Coaching tips

Benefits

Improves mobility and warms up the chest

Common mistakes

Bouncing or forcing the stretch past mild tension

Make it harder

Add a few reps or slow the tempo

Make it easier

Use a smaller range of motion

Breathing

Steady breathing, exhale on the stretch

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Ankle Circles

Beginner · 3 sets × 10 each direction each ankle

Figure 4 W Chest Stretch Coach Reziel Class

Beginner · 2 sets × 30 seconds

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.