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Chest · Beginner

Seated Alternate Dynamic Chest Stretch on a Chair

Seated dynamic chest opener alternating one arm and the upper torso outward while the pelvis remains forward.

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Seated Alternate Dynamic Chest Stretch on a Chair demonstration

Exercise overview

Training details

ChestShouldersUpper Back

Equipment

Bodyweight

Sets × reps

2 × 10 / side

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Sit tall near the front of a chair with the feet planted and arms bent at shoulder height.
  2. 02Keep one forearm in front of the chest while opening the opposite elbow and arm outward.
  3. 03Rotate the upper torso gently toward the opening arm while the pelvis remains facing forward.
  4. 04Return through center and repeat to the opposite side.
  5. 05Alternate slowly through a comfortable chest and shoulder range without bouncing.

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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 variationSeated Elbow Chest Fly on a Chair

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Alternatives

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

Comparable substituteChest & Shoulder Standing StretchComparable substituteAnterior Shoulder & Chest StretchComparable substituteCross-Body Arm Swings

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