Chest Extension
Chest extension is a Pilates bodyweight exercise targeting the lower back and spinal extensors. Performed prone with arms at the sides, it involves lifting the chest off the mat to strengthen the posterior chain and improve thoracic extension and posture.
How to do it
- Lie face down on the mat with your arms extended by your sides, palms facing up.
- Engage your core and squeeze your glutes.
- Lift your chest and upper body off the mat as high as comfortable, keeping your neck in a neutral position.
- Hold for a moment at the top of the movement.
- Slowly lower your chest back to the mat.
- Repeat for the desired number of repetitions.
Form cues
- Keep your gaze on the floor to protect your neck.
- Imagine pulling your belly button toward your spine.
- Lengthen your body before lifting.
- Keep your shoulders away from your ears.
- Use your back muscles, not your lower back tension.
Breathing: Exhale as you lift your chest, and inhale as you return to the starting position.
Common mistakes
- Straining the neck by looking up, which can cause unnecessary cervical tension.
- Lifting too high, which may compress the lumbar spine rather than strengthening it.
- Holding your breath, which prevents core engagement and increases internal pressure.
- Using momentum to jerk the body up, which reduces the effectiveness for muscle control.
Muscles worked
Primary: lower back. Secondary: glutes, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45 s
Build muscle
3 sets × 8–10 reps, hold 3 s at top, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have a history of back or neck issues, ease off and check with a professional before starting.
- If you feel sharp pain during the movement, stop immediately and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Should I feel this in my lower back?
You should feel a gentle engagement, but never sharp pain. If you feel pinching, reduce your range of motion.
How often can I do chest extensions?
As a beginner-friendly movement, it can be performed 3–4 times per week as part of a balanced routine.
Do I need any equipment?
No, this exercise is designed for body weight and can be performed on a mat or any comfortable flat surface.