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Chest · Beginner

Chest & Shoulder Standing Stretch

Controlled flexibility drill to improve comfortable range of motion.

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Chest & Shoulder Standing Stretch demonstration

Exercise overview

Training details

ChestShoulders

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

15 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall with your feet stable and clasp your hands behind your body using a comfortable grip.
  2. 02Draw your shoulder blades gently back and down while keeping your neck relaxed.
  3. 03Straighten your elbows and lift your joined hands slightly until you feel a mild stretch across your chest and shoulders.
  4. 04Keep your ribs controlled and avoid leaning forward or arching your lower back for extra range.
  5. 05Hold while breathing steadily, then lower your arms and release the grip slowly.

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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 variationAnterior Shoulder & Chest StretchRelated variationBehind-the-Back Pec 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 substituteChair Upper Body StretchComparable substituteCross-Body Arm SwingsComparable substituteBodyweight Standing Fly

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