Updated: • Reading time: ~3 min
The RB Chest Opener is a simple band drill that reduces chest tightness and improves shoulder positioning. It helps offset desk posture, primes pressing mechanics, and supports healthier shoulders.
Step-by-Step Execution
- Grip: Hold a light band with palms up (supinated) at shoulder width or slightly wider.
- Posture: Tall stance, ribs down, chin tucked slightly; squeeze glutes lightly.
- Open: Pull the band apart as you sweep the arms out and slightly back. Think “shoulder blades slide down and together.”
- Pause: Feel a gentle stretch across the chest; hold 1–2 s while breathing steadily.
- Return: Come back slowly under control, keeping shoulders away from ears.
- Dose: 2–4 sets × 10–15 reps (or 30–45 sec rhythmic reps). Keep it smooth and pain-free.
Pro Form Tips
- Choose a light band—mobility > max tension.
- Keep wrists straight; don’t let them buckle inward.
- Don’t arch the lower back to “fake” more range—stack ribs over pelvis.
- Neck relaxed, shoulders down; think long collarbones.
Muscles Worked
- Stretch: Pectoralis major/minor, anterior deltoid.
- Activation: Mid-/lower trapezius, rhomboids, rear delts, external rotators (infraspinatus, teres minor).
- Stability: Core muscles to keep the ribcage stacked.
Programming Ideas
- Warm-up: 1–2 sets before bench/overhead pressing.
- Posture break: 1 set every few hours during desk work.
- Cool-down: Slow breathing + longer pauses to relax the chest.
