Chest Wall Expansion

The drill encourages expansion into one side of the chest wall. Pressing the top hand firmly into the ground activates the chest. Open-mouth breathing is used to expand the chest and ribcage while maintaining the drill position. Squeezing the doorframe at end range is a cue used during the drill. The top arm is raised from roughly 90 degrees to approximately overhead or partway overhead before movement begins. The arms are extended overhead as part of the chest-opening setup. The exercise simultaneously targets expansion of the upper chest. The two primary working areas of the exercise are the outer hip and the chest. The drill is designed to train breathing in an open, extended body position.