Seated Overhead Stretch
How to do the Seated Overhead Stretch
- 1
Sit up straight on an exercise mat.
- 2
Touch the soles of your feet together with your feet six to eight inches in front of your hips.
- 3
Place one hand on the floor beside you and your other hand behind your head.
- 4
Lift your elbow to the ceiling as you incline your torso to the other side. Hold for 10 to 20 seconds, then switch sides.
How to program the Seated Overhead Stretch
Sets and reps
As an isolation movement, the Seated Overhead Stretch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Seated Overhead Stretch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Seated Overhead Stretch work?
The Seated Overhead Stretch primarily targets the Abdominals.
What equipment do I need for the Seated Overhead Stretch?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Seated Overhead Stretch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
