chestup

Chest up, or chest-up (often written chestup), is a coaching cue used in fitness, sports coaching, and physical rehabilitation to promote an upright torso with the chest elevated. It is not a formal medical term but a practical instruction aimed at improving posture and movement efficiency.

Biomchanics and purpose: The cue seeks to encourage thoracic extension, scapular retraction, and a neutral spine. By elevating the chest, the rib cage can expand more effectively, the shoulders settle back, and breathing becomes fuller. This alignment also helps maintain appropriate spinal and hip positioning during dynamic movements and reduces the tendency to round the upper back.

Applications: Chest up is commonly applied in resistance training such as squats, deadlifts, overhead presses, and bench presses to preserve thoracic balance and reduce back compensations. It is also used in running, rowing, and other activities where an upright posture supports efficient breathing and force transfer. In rehabilitation, instructors may use the cue to rebuild postural awareness and motor patterns.

Technique and considerations: To perform, stand tall with feet at about shoulder width, gently retract the shoulder blades, and imagine lifting the sternum toward the ceiling. Keep the chin neutral and gaze forward, breathing deeply with the diaphragm. Avoid forcing the lower back into extension or tensing the neck, and recognize that the cue should be integrated with other principles such as hip hinge, core engagement, and overall spinal neutral.

Limitations: The chest-up cue is a tool, not a universal prescription. It should be adjusted for individual mobility, exercise demands, and comfort, and used in conjunction with broader coaching cues to prevent neck or back strain.

See also: posture, thoracic extension, scapular retraction, core stability.