Plane of Motion
Chest Lift
Plane of Motion
Sagittal
Spring Setting
Light / Medium
2 Medium Springs or
1 Light & 1 Medium Spring
Muscle Focus
Spinal Flexors
Rectus Abdominis, External Oblique, Internal Oblique
Flex the trunk and lift the head and chest.
Shoulder Extensors
Latissimus Dorsi, Teres Major, Posterior Deltoid
Press the arms down to the carriage.
Other Muscles at Play
Spinal stabilizers provide lumbo-pelvic stabilization.
Hip flexors hold the legs in the air.
Scapular adductors keep the scapulae retracted and stabilized.
Scapular depressors keep the shoulders down away from the ears.
Elbow extensors keep the arms straight.
Plantar flexors point the feet.
Objectives
Strengthen the abdominal muscles and improve pelvic stability.
Enhance the strength of the mid-back and shoulder extensors.
Strong arms, along with correct hand placement and pressing into the palms, anchor the body and offer stability during the chest lift.
Emphasis is placed on torso stabilization and pelvic/lumbar control during the movement by drawing the navel toward the spine.
Focus on breathing to synchronize the movement.