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Chest · Body Weight
Above Head Chest Stretch
Above Head Chest Stretch is a beginner isolation flexibility exercise that works the pectorals (chest), with the upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Chest · pectoralis major, minor
- Shoulders · deltoids
Secondary muscles
- Upper Back · trapezius
How to do Above Head Chest Stretch
- Stand with your feet shoulder-width apart and your back straight. Raise your arms overhead and clasp your hands together with elbows bent.
- Keeping your hands clasped, bring your elbows backward to stretch.
- Hold the stretch in this position, keeping your back straight and core engaged.
- After holding the stretch for the desired amount of time, return to the starting position.
Form tips
- Keep your shoulders relaxed and avoid hunching them up towards your ears.
- Breathe deeply and steadily throughout the stretch to help relax your muscles.
- Maintain a straight back and engaged core to ensure proper form and maximize the stretch.
Above Head Chest Stretch alternatives
More pectorals exercises
Above Head Chest Stretch FAQ
What muscles does Above Head Chest Stretch work?
Above Head Chest Stretch mainly works the pectorals in the chest (pectoralis major, minor and deltoids). The upper back work as secondary muscles.
What equipment do you need for Above Head Chest Stretch?
None. Above Head Chest Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Above Head Chest Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Above Head Chest Stretch good for beginners?
Yes. Above Head Chest Stretch is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Above Head Chest Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Above Head Chest Stretch?
Other exercises for the pectorals include Chest Stretch With Exercise Ball, Band Chest Fly, Cable Upper Chest Crossover and Suspension Trainer With Grips Chest Fly.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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