What are the muscles involved in chair arm flexion and extension exercises

Chair arm flexion and extension mainly exercise the triceps brachii, pectoralis major, anterior deltoid tract, core muscle group, and serratus anterior muscle. This movement strengthens upper limb thrust and trunk stability through self weight training, making it suitable for home fitness with bare hands.

1. Triceps brachii

The core muscle group for the flexion and extension of chair arms is the triceps brachii, especially the long and lateral heads. The state of the elbow joint from flexion to extension during the movement directly stimulates the contraction of the muscle. The improvement of triceps strength can help improve the efficiency of daily movements such as door pushing and lifting, and has a positive effect on preventing common problems among office workers such as mouse hands. During training, it is necessary to keep the upper arm close to the trunk to avoid shoulder joint compensation.

2. When the body sinks, the fibers in the lower part of the pectoralis major muscle are stretched, and during the pushing phase, centripetal contraction occurs. Adjusting the spacing between chairs can change the focus of stimulation, and the wider the spacing, the higher the involvement of the chest muscles. This exercise method can compensate for the insufficient stimulation of the lower chest caused by push ups, but attention should be paid to controlling the range of fall to avoid excessive shoulder joint pressure. Postpartum women can lower the intensity by landing on their knees.

3. Anterior deltoid muscle bundle

When the shoulder joint flexes, the anterior deltoid muscle bundle exerts coordinated force, especially during the locking phase at the top of the movement, where activation is significant. Excessive tension in this muscle group may lead to a rounded shoulder posture, and chest muscle stretching should be coordinated after training. Middle aged and elderly exercisers are advised to reduce their range of motion, with 90 degree flexion of the elbow joint as the lowest point, to avoid the risk of shoulder impingement.

4. Core muscle group

Maintaining trunk straightness requires joint contraction of rectus abdominis, transverse abdominis, and erector spinae muscles. During the movement, tilting the pelvis backwards will weaken the training effect, and the ribs should always be kept sunken. The core weakness caused by prolonged sitting among white-collar workers can be improved through this movement. In the initial stage, a yoga mat can be placed to reduce palm pressure.

5. The serratus anterior muscle [SEP], located on the inner side of the scapula, plays a role in stabilizing the scapula. During the movement, the scapula should be kept close to the chest to avoid wing shaped scapula. When children practice, emphasis should be placed on the quality of their movements rather than the frequency, and kneeling posture stepping training can be performed first.

When performing chair arm flexion and extension, a stable support should be selected, and the height should be such that the thighs are parallel to the ground when sitting down. Before training, wrist wrap and shoulder joint warm-up should be performed 8-12 times per group. For those with excessive body weight, elastic bands can be used as an aid, and joint rebound response should be immediately stopped. It is recommended to schedule 2-3 training sessions per week, which can be combined with push ups, plank supports, and other movements for better results. Pay attention to supplementing high-quality protein and vitamin C in diet to promote muscle repair. Middle aged and elderly exercisers should avoid training immediately after meals to prevent discomfort caused by increased abdominal pressure.