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Chest · Body Weight
Arms Behind Back Chest Stretch
Arms Behind Back 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, Pectoralis Minor
- Front Shoulders · Anterior Deltoid
Secondary muscles
- Upper Back · Trapezius, rhomboids
How to do Arms Behind Back Chest Stretch
- Stand upright with your feet shoulder width apart and clasp your hands behind your lower back.
- Lift your chest up while rolling your shoulders back and downward.
- Hold the stretch while breathing steadily.
Form tips
- Maintain an upright posture without arching your lower back excessively.
- Breathe slowly and deeply throughout the stretch, keeping your chest up.
- Stretch only until you feel gentle tension, not pain.
- Keep your neck relaxed and your head in a neutral position.
Arms Behind Back Chest Stretch alternatives
More pectorals exercises
Arms Behind Back Chest Stretch FAQ
What muscles does Arms Behind Back Chest Stretch work?
Arms Behind Back Chest Stretch mainly works the pectorals in the chest (Pectoralis Major, Pectoralis Minor and Anterior Deltoid). The upper back work as secondary muscles.
What equipment do you need for Arms Behind Back Chest Stretch?
None. Arms Behind Back 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 Arms Behind Back 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 Arms Behind Back Chest Stretch good for beginners?
Yes. Arms Behind Back Chest Stretch is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Arms Behind Back 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 Arms Behind Back Chest Stretch?
Other exercises for the pectorals include Chest Stretch With Exercise Ball, Band Chest Fly, Band Low Chest Fly and Cable Upper Chest Crossover.
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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