Table Top Stretch On Chair

Muscles worked

Setup

1. Sit on the front edge of a stable, non-rolling chair with your feet flat on the floor, hip-width apart.
2. Place your hands on the seat of the chair behind your hips, with fingers pointing forward toward your feet.
3. Roll your shoulders back and down to open your chest before starting the movement.

How to do it

1. Exhale and press firmly through your heels and palms to lift your hips until your torso and thighs form a straight line parallel to the floor.
2. Hold the top position for 2-5 seconds, keeping your neck neutral and your gaze directed toward the ceiling.
3. Inhale as you slowly lower your hips back down to the chair with control.
4. Perform the movement at a slow, deliberate tempo to maximize the stretch in the pectorals and deltoids.

Form checklist

• Keep your knees stacked directly over your ankles at the top of the bridge.
• Ensure your wrists are positioned directly under your shoulders to protect the joints.
• Engage your glutes and core to maintain a flat 'table top' and prevent your hips from sagging.
• Avoid letting your head drop back excessively; keep your chin slightly tucked or neck neutral.

Pro tips

• Imagine pulling your shoulder blades into your back pockets to deepen the stretch across the front of your shoulders.
• Press through the base of your thumb and index finger to prevent your wrists from rolling outward.
• Actively push the floor away with your feet to increase the activation of the posterior chain.

Make it harder

• Extend one leg straight out at the top of the movement to challenge core stability and single-leg glute strength.
• Perform a 'march' by alternating lifting one foot off the ground while keeping the pelvis perfectly level.

Frequently asked

What muscles does the table top stretch on chair work?

The table top stretch on chair primarily targets the deltoids and pectorals, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the table top stretch on chair?

The table top stretch on chair requires no equipment — just your body weight.

Is the table top stretch on chair good for beginners?

Yes. The table top stretch on chair is a beginner-friendly movement and a strong foundation to build on.

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