Dynamic Chest Stretch
Straight arms swing from crossing in front of the chest to wide open, like an exaggerated clap. Opens the chest and front of the shoulders and wakes up the upper back before pressing.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Rhomboids
- Rear Delts
- Sets
- 1–2
- Reps
- 10–15
- Rest
- 0–15s
How to perform
Main muscles working (thicker lines)
Starting position
Standing tall with feet shoulder-width apart and arms straight out in front at chest height.
Swing the straight arms across the front of your chest so they cross.
Swing them back out wide as far as is comfortable, squeezing the shoulder blades together.
Keep the arms at chest height and let the range grow each rep.
Alternate which arm crosses on top and continue for the prescribed reps.
Breathing: Exhale as the arms cross and inhale as they open.
Coaching tips
Arms at chest height
Squeeze the shoulder blades on the open
Chest tall
Common mistakes
Letting the arms drop below the shoulders
Pushing the head forward
Flinging the arms past a comfortable range
Safety notes
Build speed only once the range feels easy.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.