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Kneeling Chest Expansion With the Roll Back Bar on the Pilates Cadillac

IntermediateStrengthTier T2

A kneeling arm press on a Pilates cadillac. You kneel facing the roll-back bar with shins pressed down, press the bar toward your thighs as your chest lifts, look to one side, then lift the bar back up.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Kneel on the cadillac table facing the roll back bar, knees and feet hip-distance apart, feet and shins pressed into the mat.
  • Reach the arms out straight from the back until the fingers touch the vertical poles, keeping the arms connected to the back.
  1. A woman kneels on the cadillac table facing the roll-back bar, knees and feet hip-distance, shins pressed down, arms reached straight out from her back so her fingers touch the vertical poles.

    Step 1 of 5

    Kneel facing the bar, shins pressed, arms reached straight from the back to the vertical poles.

  2. Her arms have pressed the roll-back bar down toward her thighs while her heart lifts through her chest, shoulders still over hips over knees.

    Step 2 of 5

    Press the bar down toward the thighs as the heart lifts.

  3. She holds the bar down at her thighs with her head turned to one side, the press and the lift maintained.

    Step 3 of 5

    Hold the press and look to one side.

  4. Her head is back to center and the bar has floated back up as her arms return to the straight-from-the-back reach.

    Step 4 of 5

    Look back to center and lift the bar back up.

  5. A woman kneels on the cadillac table facing the roll-back bar, knees and feet hip-distance, shins pressed down, arms reached straight out from her back so her fingers touch the vertical poles.

    Step 5 of 5

    Kneel facing the bar, shins pressed, arms reached straight from the back to the vertical poles.

Safety Information

Warning: it may not be suitable for some shoulder issues. Resist the body's reaction to lean back. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.