Strengthen Shoulders with Arms Behind Head Push

Arms Behind Head Push

Rep Range

Time Based

Hints

Start in a standing position with your feet about hip-width apart, ensuring a neutral posture. Place both hands behind your head with your palms resting on the back of your skull, elbows pointing forward. From this position, move your elbows out to the sides, aiming to align them with your shoulders. As you do this, gently tilt your head backward and slightly arch your upper back, creating a stretch across your chest and front of the shoulders. The motion should feel like you are opening up your chest and creating space. Hold the stretch for a moment, allowing the chest, front of the shoulders, and anterior neck muscles to elongate. Then, gently return to the starting position before repeating.

Common Mistakes

Avoid excessive backward arching of the lower back. The focus should be on the upper body and the chest. Also, ensure that the motion is controlled; avoid any jerky or forceful movements.

Breathing

Breathe in deeply as you position your arms and prepare for the stretch. Exhale slowly and steadily as you move your elbows to the sides and open up the chest. Maintain a rhythmic breathing pattern, inhaling as you return to the starting position and exhaling as you perform the stretch.

Muscle Focus

Primary Focus Area

Traps, Serratus Anterior