Primary
Stretching
Secondary
Shoulders, Upper Back, Chest
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
See how Puppy Pose could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Puppy pose is a shoulder and upper back stretch that combines elements of child pose and downward dog. With hips positioned over knees and arms extended forward, the chest melts toward the floor. This gentle pose creates thoracic extension and opens tight shoulders and lats.
When to use it
Use for shoulder and upper back stretching.
Who it's for
All levels. Anyone needing shoulder opening and thoracic extension.
Keep your hips directly over your knees throughout the stretch. Walk your hands forward and let your chest sink toward the floor. Your forehead can rest on the ground or a block. Breathe deeply into your upper back.
Want Ely to consider Puppy Pose for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
Start on hands and knees.
Walk hands forward keeping hips over knees.
Lower chest toward floor.
Extend arms fully and let chest sink.
Rest forehead on floor.
Hold position breathing deeply.
Great shoulder and back opener.
Like a blend of child pose and downward dog.
Keep hips high over knees.
Hold for 45-60 seconds as part of your shoulder mobility routine. This stretch is excellent before overhead pressing or after desk work. Include it in your cooldown to open the front of the shoulders and upper back.
Letting hips drift backward instead of staying over knees.
Changing your back position during the Puppy Pose can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Not extending the arms fully forward.
Cutting the range of motion short on the Puppy Pose can reduce the training stimulus for your Latissimus dorsi. Use the largest comfortable range you can control without changing the intended setup.
Holding breath instead of breathing deeply into the stretch.
Inconsistent breathing during the Puppy Pose can make it harder to maintain a steady brace. Use a repeatable breath pattern that matches the exercise and avoid extending a breath hold beyond what you can control.
All levels. Anyone needing shoulder opening and thoracic extension.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 2-3 holds of 45-60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Puppy Pose could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
Frequently Asked Questions About the Puppy Pose
The Puppy Pose primarily targets the Latissimus dorsi, Deltoids, making it an effective exercise for stretching development. Secondary muscles worked during the Puppy Pose include Pectorals, Thoracic spine, providing additional training stimulus. Stabilizer muscles engaged include Core, Supporting limbs.
Our library labels Puppy Pose as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Puppy Pose. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Puppy Pose is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Puppy Pose include: Child Pose, Thread the Needle, Downward Dog. These exercises target similar muscle groups as the Puppy Pose and can be used as substitutes based on your equipment availability, gym setup, or training preferences.