Chest Expansion

Setup instructions

Kneel on the carriage facing the footbar or tower end, holding the straps with arms long by your sides. Keep hips stacked over knees, ribs contained, and gaze forward.

Breathing cues

Inhale to prepare. Exhale as the arms pull back. Inhale during the hold, then exhale to return with control.

Movement steps

1. 1Pull the straps straight back toward the hips without leaning the body forward.
2. 2Pause with the collarbones wide, then return the arms forward slowly while keeping the carriage quiet.
3. 3Optional progression: turn the head side to side during the hold only if the neck stays relaxed.

Common mistakes

Rib flaring; gripping the neck; thrusting the hips forward; letting the straps snap the arms forward.

Safety notes

Use light resistance and skip the head turn if balance, neck comfort, or shoulder control feels uncertain.