Chair Upper Body Stretch
A seated stretch holding the back of a chair behind you and leaning the chest forward to open the fronts of the shoulders, chest and biceps. A handy desk-break stretch that needs only a sturdy chair.
Primary muscles
- Front Delts
Secondary muscles
- Chest (Pectoralis Major)
- Biceps
- Sets
- 2–3
- Duration
- 20–30 sec
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Sitting on the front edge of a sturdy chair, reaching back to hold the sides of the backrest with both hands.
Sit tall with the feet flat and the hips toward the front of the seat.
Keep your grip and slowly lean your chest forward and away from the chair, letting the arms straighten.
Hold when you feel a stretch across the fronts of the shoulders and chest.
Ease back toward the chair to release.
Breathing: Breathe slowly and lift the chest a little on each exhale.
Coaching tips
Chest proud, back long
Shoulders down and back
Let the arms lengthen, don't yank
Common mistakes
Rounding the upper back
Shrugging the shoulders toward the ears
Leaning so far the chair tips
Safety notes
Use a stable chair that won't slide or tip, and stop if the front of the shoulder pinches.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.