select to toggle flexibility/strength training
Continuously activate the frontside of your arms while moving from position one into position two. Stretching happens throughout the movement, not just at the end position.
Continue to activate the frontside of your arms while remaining in position two. Stay active to protect yourself from overstretching and injury.
Target Area
Front Arms, Chest
Pectoralis major, biceps brachii, brachialis
Getting Into Position
Stand in front of a chair, facing the back of the chair. Place both hands on the top of the back rest.
Flexibility Training
Eccentric Stretch
Begin in position one and activate the frontside of your arms by naturally resisting and generating tension while moving into position two.
Start by standing as tall as you can while keeping your hands on the chair. Contract your chest muscles by pushing your hands down into the chair and squeezing your arms together. Continuously resist as you bend forward at the hips, bringing your torso down toward the ground.
Isometric Stretch
Continue to activate the frontside of your arms while remaining in position two.
Strength Training
Concentric Strength
Begin in position two and activate the frontside of your arms by contracting the target muscles as you move into position one.
Start in a forward bend position. Contract your chest muscles by pushing your hands down into the chair and squeezing your arms together as you stand up.
Isometric Strength
Continue to activate the frontside of your arms while remaining in position one.