Butchers Extension Stretches

Progressions

1. 01

   Wall Butcher Extension

   • Stand facing a wall with your arms extended overhead and hands placed flat on the wall, about shoulder-width apart.

   • Step back slightly so your body forms an angled line, then hinge at the hips and lean your torso forward, pressing your chest toward the floor.

   • Keep your arms straight and lower your head between your arms, feeling a deep stretch through your lats, shoulders, and triceps.

   • Actively press the wall away with your hands to engage the serratus anterior and maintain shoulder stability.

   • Keep your spine neutral — avoid excessive arching in the lower back.

   • The closer you stand to the wall, the less intense the stretch; step further back to deepen it.

   • Breathe deeply and use each exhale to sink your chest slightly lower between your arms.

   • Hold for the prescribed duration, then slowly walk your feet forward to come out of the stretch.

2. 02

   Loaded Wall Butcher Extension

   

   Dumbbells or Kettlebells

   • Stand facing a wall holding a light dumbbell or small kettlebell in both hands with arms extended overhead.

   • Place your hands (holding the weight) on the wall and step back slightly to hinge at the hips and lower your chest toward the floor.

   • The added weight increases the pull on your arms, deepening the stretch through the lats, shoulders, and triceps beyond the bodyweight version.

   • Lower your head between your arms, allowing the weight to gently pull you further into the stretch.

   • Keep your arms straight and actively press through the wall to maintain shoulder stability.

   • Maintain a neutral spine — engage your core to avoid excessive lower back arching.

   • Start with a very light weight (2-5 kg) and increase gradually as your flexibility improves.

   • Hold for the prescribed duration, breathing deeply and using each exhale to relax deeper into the stretch.

3. 03

   French Press Wall

   

   Dumbbells or Kettlebells

   • Stand facing a wall with your elbows bent at roughly 90 degrees and your forearms resting flat against the wall, hands close to your head.

   • Step back slightly and press your chest toward the wall, letting your elbows slide slightly upward on the wall to deepen the stretch.

   • This position creates a deep stretch through the triceps and shoulders while the wall provides support and control.

   • Engage your core firmly to maintain stability and prevent your lower back from arching.

   • Keep your elbows pointing upward and close together — avoid letting them flare outward.

   • The further you step back, the more intense the stretch becomes — adjust your distance to control intensity.

   • Breathe deeply and use each exhale to press your chest slightly closer to the wall.

   • Hold for the prescribed duration, then step forward slowly to come out of the stretch.

4. 04

   French Press

   

   Dumbbells or Kettlebells

   • Sit or stand upright with a light dumbbell or kettlebell held overhead with both hands, arms fully extended.

   • Slowly lower the weight behind your head by bending your elbows, keeping your upper arms stationary and close to your ears.

   • Lower the weight until you feel a deep stretch in the triceps — the bottom position is the key moment for tricep lengthening.

   • Engage your triceps to press the weight back up to the starting position, fully extending your arms overhead.

   • Keep your core braced and your spine neutral throughout — avoid arching your lower back to compensate.

   • Control the descent over 2-3 seconds and the ascent over 1-2 seconds for maximum tricep engagement.

   • Breathe in as you lower the weight and out as you press it back up.

   • Repeat for the prescribed number of reps, starting with a light weight and progressing gradually.

Common mistakes

• Collapsing Through the Shoulders
• Flaring the Elbows Out
• Using Too Heavy a Weight
• Arching the Lower Back