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Shoulders · Body Weight
Across Chest Shoulder Stretch (Variation 2)
Across Chest Shoulder Stretch (Variation 2) is a beginner isolation flexibility exercise that works the delts (shoulders), 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
- Delts
- Body part
- Shoulders
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Shoulders · deltoids
Secondary muscles
- Upper Back · trapezius, rhomboids
How to do Across Chest Shoulder Stretch (Variation 2)
- Stand with your feet shoulder-width apart and your back straight. Raise one arm to shoulder height and bring it across your chest.
- Use your opposite hand to grasp your upper arm and gently pull it towards your chest, stretching your shoulder.
- Hold the stretch in this position.
- Release your arm and repeat the movement on the other side.
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 avoid twisting your torso to ensure proper form.
Across Chest Shoulder Stretch (Variation 2) alternatives
More delts exercises
Across Chest Shoulder Stretch (Variation 2) FAQ
What muscles does Across Chest Shoulder Stretch (Variation 2) work?
Across Chest Shoulder Stretch (Variation 2) mainly works the delts in the shoulders (deltoids). The upper back work as secondary muscles.
What equipment do you need for Across Chest Shoulder Stretch (Variation 2)?
None. Across Chest Shoulder Stretch (Variation 2) is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Across Chest Shoulder Stretch (Variation 2) 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 Across Chest Shoulder Stretch (Variation 2) good for beginners?
Yes. Across Chest Shoulder Stretch (Variation 2) is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Across Chest Shoulder Stretch (Variation 2) 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 Across Chest Shoulder Stretch (Variation 2)?
Other exercises for the delts include Band Warm Up Shoulder Stretch, Resistance Band Assisted Front Rack Stretch, Kettlebell Shoulder Extension and Dumbbell Shoulder Extension.
For developers
Use Across Chest Shoulder Stretch (Variation 2) in your app
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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