Chest Raise and Rotate
Expert Advice
Keep your core engaged and rotate your torso fully to engage the shoulder and chest muscles effectively.
How-to-do Steps
- Lie on your stomach with your hands behind your head.
- Lift your chest off the ground and rotate your upper body to one side.
- Return to the center and lower your chest to the starting position.
- Repeat the movement, alternating the side you rotate to with each repetition.
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Muscles Worked
Chest Raise and Rotate primarily targets the Shoulders, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders40%
Secondary
Chest20%
Abs20%
Traps20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Chest Raise and Rotate work?
Chest Raise and Rotate primarily targets the Shoulders. Secondary muscles involved include Chest, Abs, Traps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Chest Raise and Rotate?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Chest Raise and Rotate suitable for beginners?
Yes, Chest Raise and Rotate is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
