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Chest · Beginner

Behind-the-Back Pec Stretch

Standing bilateral chest and anterior-shoulder stretch using clasped hands behind the hips and a gentle controlled arm lift.

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Behind-the-Back Pec Stretch demonstration

Exercise overview

Training details

ChestShouldersBiceps

Equipment

Bodyweight

Sets × time

1 × 30 sec

Rest

15 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall with the feet stable and bring both hands behind the hips.
  2. 02Interlace the fingers or hold a strap if the hands cannot meet comfortably.
  3. 03Draw the shoulder blades gently together and down while keeping the ribs stacked over the pelvis.
  4. 04Lift the clasped hands only until a comfortable stretch is felt across the chest and front of the shoulders.
  5. 05Breathe steadily for the prescribed hold, then lower the hands before releasing the grip.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationChest & Shoulder Standing Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCross-Body Arm SwingsComparable substituteAnterior Shoulder & Chest StretchComparable substituteChair Upper Body StretchComparable substituteBodyweight Standing Fly

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