Standing chest liftoff exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Standing chest liftoff )

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Name of exercise  AROM thoracic ext stand
Other names of exercise Standing chest liftoff
Description of exercise The standing chest liftoff exercise is a dynamic movement that targets the chest muscles. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder level. Begin by pushing the dumbbells away from your body and slightly upwards, while keeping your arms straight. As you push the dumbbells up, squeeze your chest muscles. Slowly lower the dumbbells back to the starting position and repeat for the desired number of repetitions. This exercise not only strengthens the chest muscles but also engages the core and shoulders. It can be modified by using resistance bands or increasing the weight of the dumbbells for a more challenging workout.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand upright.
  • Gently arch upper back and look upwards, but do not bend neck backward.
  • Do not lean back from the hips but think of trying to lift chest up to ceiling.
  • Try to keep movement only in upper back.

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    Video Tutorial

     

    Body Part Chest
    Type of Muscles Rhomboid or Trapezius
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Extension, Elevation, Retraction, Depression

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved posture
  • Increased upper body strength
  • Engages core muscles
  • Targets chest, shoulders, and arms
  • Can be done with or without weights
  • Can be modified for different fitness levels
  • Improves shoulder mobility
  • Helps prevent back pain
  • Can be incorporated into a full body workout
  • Can be done anywhere with minimal equipment

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Standing chest liftoff exercise should be avoided if you have any pre-existing shoulder or back injuries. This exercise puts a lot of strain on the shoulders and upper back, so if you have any pain or discomfort in these areas, it is best to avoid this exercise to prevent further injury. Additionally, if you are pregnant or have recently given birth, it is not recommended to perform this exercise as it can put too much pressure on the abdominal muscles. People with high blood pressure or heart conditions should also avoid this exercise as it can cause a spike in blood pressure. It is always important to consult with a doctor or certified trainer before attempting any new exercise, especially if you have any underlying health concerns.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • If you have dizziness or balance problems, do not perform this exercise.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Frozen shoulder
  • Thoracic outlet syndrome
  • Cervical radiculopathy
  • Scoliosis
  • Osteoporosis
  • Kyphosis
  • Lordosis
  • Ankylosing spondylitis
  • Postural kyphosis
  • Thoracic kyphosis

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    Frequently asked questions

     

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