Pilates
Reformer Chest Expansion
Reformer Chest Expansion is a kneeling Pilates exercise that uses spring resistance to train your upper back and the backs of your shoulders while you keep your torso steady.
- Intermediate
- Isolation
- Moderate injury risk
- Rest 1 min
How to do it
- Kneel on the carriage facing the pulleys, with your knees hip-width apart.
- Hold one strap in each hand with your arms beside your body, palms facing backward.
- Rise into tall kneeling with your hips directly above your knees.
- Press your hands backward until your arms are slightly behind your torso.
- Return your hands beside your thighs with a slow, controlled movement.
Form cues
- Keep your ribs stacked over your pelvis
- Let your neck stay long
- Exhale gently as you press back
Common mistakes
- Bending your elbowsKeep a small, fixed softness in your elbows so the movement comes from your shoulders.
- Rocking forward and backwardShorten the pull until you can keep your hips still throughout the repetition.
- Forcing your arms too far backEnd the pull before the fronts of your shoulders roll forward.
Safety
An abrupt carriage movement can upset your balance in tall kneeling. Excessive resistance or pulling too far behind your body can strain your shoulders.
- Have a qualified Pilates professional help select spring resistance for your size and experience; lighter springs are not always more stable.
- Check that the straps and springs are securely attached before mounting.
- Keep the carriage still while getting into or out of kneeling.
- End the set if you cannot control the carriage or maintain your balance.
If kneeling causes knee pain, your shoulders hurt during the pull, or balance is difficult, choose a supported version with guidance from a qualified Pilates professional or physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 1 min