Baseline: Arm Extensions versus Chest Expansions

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    Baseline: Arm Extensions versus Chest Expansions

    Baseline Day 9 contains Chest Expansions whereas Day 10 contains Arm Extensions.

    Arm Extensions and Chest Expansions looks very similar to me. You have to hold your arms and hands at a different angle and execute the exercise in a slightly different way.

    I'm uncertain how these differences target different muscle groups.

    So what is the difference between Arm Extensions and Chest Expansions?

    #2
    There is indeed a slight difference between them. The different hand positionings (palms down for the arm extensions, palms facing each other for the chest expansions) mean the former engages the shoulders more than the latter, which rather targets the chest.

    But you're right in the fact that even though the focus changes a little, the muscle groups are essentially the same in both exercises. That's because the Baseline program is not about overloading different muscle groups while the others get some rest, but about moving your whole body every day.

    Does that make sense to you, Sundance?

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      #3
      Now I wonder if I did one or two of those wrong. I held the hands exactly like Redline described, but I also thought a difference is that with Chest Expansions, one "overextends" the arms a bit when taking the arms to the side (so that they're not in line with the chest) while with Arm Extensions, one only puts the arms until they're in line with the chest. Does that make sense? Maybe:
      Arm Extensions: Arms are held in a way that he body forms a cross
      Chest Expansions: Arms get "flung" out back as far as comfortable, drawing the shoulder blades together in the process.
      I thought that was the difference (together with the hand positionings).

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        #4
        Originally posted by Nihopaloa View Post
        I also thought a difference is that with Chest Expansions, one "overextends" the arms a bit when taking the arms to the side (so that they're not in line with the chest) while with Arm Extensions, one only puts the arms until they're in line with the chest.
        There also may be this slight difference. I just tried, and since the different hand positions also affect the way the shoulders are placed, chest expansions allow for a slight increase in ROM. Anyway, I'm positive you did nothing wrong.

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          #5
          Redline Thanks. It makes perfect sense. As you write even though the exercises are slightly different they work the same muscle groups but targets the muscle groups with different intensity.

          Would it be wrong to say that Chest Expansions is another variation of Chest Flies.

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