Pilates
Springboard Standing Chest Expansion
Springboard Standing Chest Expansion is a Pilates exercise that uses spring resistance as you pull your arms behind you. It trains your back and rear shoulders while challenging upright posture.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Stand facing the springboard with your feet hip-width apart.
- Grasp one handle in each hand with your palms facing behind you.
- Step back until the springs have light tension.
- Pull your arms toward your sides and slightly behind your hips, keeping your elbows nearly straight.
- Return the handles to their starting position in front of your thighs.
Form cues
- Keep your ribs over your pelvis
- Keep your weight even across both feet
- Exhale through the pull
Common mistakes
- Shrugging your shouldersKeep space between your shoulders and ears as you pull.
- Leaning backward to move the springsUse less spring resistance so your torso stays vertical throughout the repetition.
- Rushing the returnResist the springs as they shorten instead of letting them yank your arms forward.
Safety
Pulling too far behind your body can strain your shoulders. A loose attachment or released handle can cause spring recoil or a loss of balance.
- Check that the board is securely mounted and the springs, clips, and handles are intact and fully attached.
- Limit the backward reach to a pain-free range without forcing your shoulders forward.
- Finish the return before stepping toward the board to remove tension before releasing the handles.
If you have shoulder pain or difficulty standing steadily, get advice from a physiotherapist before using this standing version.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
- Pilates Springboard
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min