Overhead Reach Stretch
A standing full-length reach with the fingers laced and the palms pressing up to the ceiling to lengthen the lats, abs and shoulders. A simple way to open up after sitting or before overhead work.
Primary muscles
- Lats (Latissimus Dorsi)
Secondary muscles
- Abs (Rectus Abdominis)
- Obliques
- Chest (Pectoralis Major)
- Sets
- 2
- Duration
- 15–30 sec
- Rest
- 15s
How to perform
Main muscles working (thicker lines)
Starting position
Standing tall with the feet hip-width apart, fingers laced in front of the chest.
Turn the palms out and press them up overhead until the arms are straight.
Keep the shoulders down and the ribs from flaring as you reach higher.
Gently press the hands up and slightly back, lengthening from the hips to the fingertips.
Hold, then lower the arms to release.
Breathing: Inhale as you reach up and breathe slowly while you hold.
Coaching tips
Palms to the ceiling
Ribs down, tailbone down
Reach tall, don't lean back
Common mistakes
Arching the lower back
Shrugging the shoulders to the ears
Bending the elbows
Safety notes
Keep the reach pain-free and skip the backward press if overhead positions pinch the shoulder.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.