Chest raise and rotate

Category

Chest

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Deltoids, Pectoralis Major

Secondary muscles

Trapezius, Rhomboids, Biceps Brachii

How to do it

1. Begin by standing with your feet shoulder-width apart, arms bent at 90 degrees, with forearms parallel to the floor, elbows squeezed to the sides.
2. Perform a semi-circular motion by rotating your arms upwards and outwards until your forearms are vertical to the floor and your upper arms are at shoulder level.
3. Reverse the motion, bringing your arms back to the starting position with your forearms parallel to the floor.
4. Repeat the movement for the desired number of repetitions.

Form tips

• Focus on maintaining a 90-degree bend in your elbows throughout the exercise to ensure proper form.
• Breathe steadily throughout the exercise, inhaling as you lift your arms and exhaling as you lower them.
• Maintain a slight bend in your knees to support your lower back and enhance balance.