Videos
Instructions
- Sit on the floor with knees bent and hands placed behind you, fingers pointing forward.
- Press your palms into the ground and lift your hips toward the ceiling.
- Extend your shoulders and open your chest while keeping your core engaged.
- Hold the top briefly, then lower your hips back down in control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep wrists under shoulders for stability.
- Avoid collapsing your chest; keep it lifted.
- Do not hyperextend your lower back; engage your core.
- Distribute weight evenly between hands and feet.
Breathing tips
- Inhale as you prepare and lower your hips.
- Exhale as you press through your hands and lift your hips.
Medical restrictions
- Shoulder injuries or instability
- Wrist pain or carpal tunnel syndrome
- Severe lower back issues
- Recent hip surgery
Description
The Shoulder Extension Bridge is a bodyweight exercise designed to improve shoulder extension, core stability, and posterior chain strength. This movement combines elements of mobility and strengthening, making it suitable for warm-ups, rehabilitation, or as part of a full-body workout routine. By pressing the hips upward while the shoulders extend, the exercise promotes better posture, improved shoulder health, and enhanced functional mobility. It also helps counteract the negative effects of prolonged sitting by opening the chest and stretching the front side of the body. In addition, the Shoulder Extension Bridge activates the glutes, hamstrings, and core, providing a comprehensive training stimulus without requiring any equipment. This makes it highly accessible and adaptable for different fitness levels. Regular practice can lead to increased shoulder flexibility, improved spinal alignment, and greater stability in pressing and pulling movements. Whether used for mobility, injury prevention, or strength development, the Shoulder Extension Bridge offers an effective and low-impact way to enhance overall athletic performance and daily movement quality.
What muscles does the Shoulder Extension Bridge work?
The Shoulder Extension Bridge works the shoulders, glutes, core, and hamstrings while also engaging the triceps and lower back for stability.
Is the Shoulder Extension Bridge good for posture?
Yes, the Shoulder Extension Bridge helps improve posture by opening the chest, strengthening the posterior chain, and counteracting the effects of sitting.
Can beginners do the Shoulder Extension Bridge?
Yes, the Shoulder Extension Bridge is beginner-friendly as it requires no equipment and can be easily modified for different fitness levels.
How many reps should I do for the Shoulder Extension Bridge?
Start with 8 to 12 repetitions for 2 to 3 sets, focusing on controlled movement and proper form before increasing volume.
Is the Shoulder Extension Bridge safe for shoulders?
The Shoulder Extension Bridge is generally safe if performed with correct form, but people with shoulder injuries should consult a professional before practicing it.