# Lying Arms Slide - Canonical: https://fitwill.app/exercise/8228/lying-arms-slide/ - Media ID: 8228 - Primary muscle: Chest - Body part: Chest - Equipment: Body Weight - Video: https://fitwill.app/videos/8228/lying-arms-slide.mp4 ## Description The Lying Arms Slide is a floor-based mobility drill performed on your back, where you slowly slide one or both arms along the floor from beside your hips up overhead, keeping constant contact with the ground the entire way. Because the floor acts as a guide, the movement gives you immediate feedback about where your shoulder and chest mobility is limited. On the side that moves freely, the arm will sweep smoothly toward the floor above your head; on a tighter side, it will tend to lift off the ground or drift outward before you reach the top. This drill is especially useful for anyone whose shoulders sit forward or feel tight from long hours at a desk, driving, or phone use. The sliding path lengthens the chest and the front of the shoulder while asking the muscles between the shoulder blades to control the shoulder blade as it moves. You also get gentle work through the lats and the side of the rib cage as the arm travels overhead. It is a staple warm-up before pressing exercises, and it works just as well as an evening unwinding drill. The setup matters more than it might seem. Lying on your back removes gravity's demand on the spine and lets you focus purely on the shoulder path, but you still need to keep your lower back settled and your ribs from flaring up as the arms go overhead. Knees bent with feet flat on the floor makes this easier; legs long, as shown, makes it a slightly stronger position for the trunk. Whichever you choose, the head should stay relaxed on the floor rather than jutting forward. Execution is deliberately slow. Press the back of your hand and forearm lightly into the floor and slide it upward in an arc, letting the shoulder blade glide with the arm rather than shrugging it up toward your ear. Stop when the arm wants to leave the floor or your ribs start to lift, breathe into that range for a moment, then slide back down with the same control. The floor contact is the whole point of the exercise, so treat any loss of contact as the boundary of today's range. The Lying Arms Slide fits into warm-ups, cooldowns, and desk-break routines alike. It pairs well with wall slides, doorway chest stretches, and scapular retraction work. Because it loads nothing and asks only for slow, guided movement, it is approachable for beginners and stiff shoulders, while lifters can use it to check and maintain the overhead range they need for presses and pull-ups. Keep expectations realistic: it improves how your shoulders move rather than building strength in any dramatic way, and its value shows up over weeks of consistent, unhurried reps. ## Instructions 1. Lie on your back on the floor with your legs extended and relaxed, or with knees bent and feet flat if your lower back feels strained. 2. Rest your arms at your sides with palms facing down, and let the back of your head settle comfortably on the floor without tucking your chin to your chest. 3. Gently draw your ribs down so your lower back rests close to the floor, and brace your core lightly to hold this position. 4. Slide one arm up and away from your body in a wide arc, keeping the back of the hand, forearm, and shoulder in contact with the floor the whole time. 5. Continue the arc until the arm ends up alongside or slightly above your head, feeling the stretch spread across your chest and the front of your shoulder. 6. Pause briefly at your end range, where the arm first wants to lift off the floor, and take one slow breath into the stretch. 7. Slide the arm back down along the same path to your hip, maintaining floor contact and keeping the shoulder blade from shrugging upward. 8. Complete the desired repetitions on one side, then switch arms, or slide both arms together for a symmetrical version. 9. Breathe steadily throughout, exhaling as the arm travels up and inhaling as it returns. 10. Between reps, reset your rib position and let your shoulders relax before starting the next slide. ## Tips & Tricks - The most common mistake is letting the arm lift off the floor as it passes chest level. If that happens, shorten the arc and slide only as far as contact lasts, then work gradually toward a fuller range. - Do not shrug the working shoulder toward your ear. Keep the shoulder blade settled so the stretch lands in the chest and shoulder rather than turning into a neck-tension exercise. - If your ribs pop up as the arm goes overhead, bend your knees and plant your feet. This anchors the pelvis and makes it much easier to keep the lower back quiet. - Keep the slide slow, roughly three to five seconds each way. Rushing turns the drill into a ballistic arm swing and hides exactly where your range actually stops. - Watch for the head pushing down or jutting forward as the arm reaches overhead. Let the neck stay heavy and neutral; the movement belongs to the shoulder, not the head. - Compare sides after a few reps each. A difference in how far each arm slides before losing floor contact is more useful information than any single rep. - A light downward pressure through the hand and forearm improves the quality of the slide. Pressing gently gives the shoulder blade something to glide against. - On a very tight side, sliding at a slight diagonal toward the corner above your head rather than straight overhead can feel more comfortable and still lengthens the chest. - Use this before bench presses, push-ups, or overhead work as a movement prep drill, and save a few relaxed reps for your cooldown as well. ## Frequently Asked Questions ### Which muscles does the Lying Arms Slide target? It primarily lengthens and mobilizes the chest and the front of the shoulder, while the muscles of the upper back control the shoulder blade through the slide. The lats and serratus assist as the arm travels overhead. ### Is the Lying Arms Slide a stretch or a strength exercise? It sits in the mobility category. The floor-guided path stretches the chest and shoulder, and the controlled slide trains light, precise control of the shoulder blade rather than building significant strength. ### Should my arm stay in contact with the floor the entire time? Yes, floor contact is the defining feature and your feedback system. The moment the hand or forearm lifts, you have found your current range, so stop there, breathe, and slide back down. ### I am a beginner with very tight shoulders. Can I still do this exercise? Absolutely. Bend your knees, slide one arm at a time, and only travel as far as contact with the floor allows. The range will improve gradually with consistent, unhurried practice. ### Why do my ribs and lower back lift when my arms go overhead? That is your body compensating for limited shoulder range by arching the spine. Bend your knees with feet flat on the floor, lightly brace your core, and stay within the range where your ribs stay settled. ### Can I slide both arms at the same time instead of one? Yes, double-arm slides give a symmetrical chest stretch, but they make it harder to keep the ribs down. Start with one arm at a time until you can control the position, then try both together. ### How is the Lying Arms Slide different from a wall slide? The Lying Arms Slide uses the floor as a friction guide with gravity pulling the arm down, which makes it gentler and easier to feel contact loss. Wall slides are done standing and usually demand more shoulder blade control against gravity. ### How many repetitions should I do? Five to eight slow slides per side works well, either as part of a warm-up or as a standalone mobility break. Quality of contact and control matters far more than the rep count. ### When should I avoid this exercise? Skip it if you have an acute shoulder injury or recent surgery and have not been cleared to move through this range, or if the slide produces sharp pain rather than a stretch. Mild stretching discomfort is normal; pinching is not. ### Do I need any equipment for the Lying Arms Slide? No, the exercise uses only your body weight and the floor. An exercise mat can make lying on a hard surface more comfortable, but it is optional.