Behind-the-Head Chest Stretch
A seated or standing chest opener with the fingers laced behind the head and the elbows drawn back to stretch the chest and front shoulders. Needs no wall or doorway, so it works anywhere.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Pectoralis Minor
- Front Delts
- Sets
- 2–3
- Duration
- 20–30 sec
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Sitting tall on the floor or standing, fingers laced behind your head and elbows pointing forward.
Lift the chest and draw the shoulder blades down.
Slowly open the elbows out to the sides and draw them back as far as is comfortable.
Hold when you feel a stretch across the chest and fronts of the shoulders.
Bring the elbows forward to release; a partner can gently hold the elbows back for a deeper stretch.
Breathing: Breathe slowly and ease the elbows back a little further on each exhale.
Coaching tips
Chest up, chin level
Elbows back, not head forward
Hands rest, don't pull on the neck
Common mistakes
Pulling the head forward with the hands
Arching the lower back to fake range
Shrugging the shoulders
Safety notes
Keep the neck neutral and stop if you feel pinching at the front of the shoulder.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.