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Chest · Body Weight
Arms Wide Chest Stretch
Arms Wide Chest Stretch is a beginner isolation flexibility exercise that works the pectorals (chest), with the biceps, arms and 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
- Biceps · Biceps Brachii
- Arms · Coracobrachialis
- Upper Back · Rhomboids
- Traps · Trapezius
How to do Arms Wide Chest Stretch
- Stand with your feet shoulder width apart and extend your arms straight out to your sides at shoulder height.
- Rotate your arms so that your palms face forward.
- Move both your arms backward, as for as you can.
- Hold the stretch for 20 - 30seconds, while breathing steadily.
Form tips
- Pull your shoulder blades down and back.
- Stretch only until you feel mild tension in your chest, not pain.
- Breathe slowly and rhythmically, focusing on the stretch.
Arms Wide Chest Stretch alternatives
More pectorals exercises
Arms Wide Chest Stretch FAQ
What muscles does Arms Wide Chest Stretch work?
Arms Wide Chest Stretch mainly works the pectorals in the chest (Pectoralis Major, Pectoralis Minor and Anterior Deltoid). The biceps, arms, upper back and traps work as secondary muscles.
What equipment do you need for Arms Wide Chest Stretch?
None. Arms Wide 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 Wide 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 Wide Chest Stretch good for beginners?
Yes. Arms Wide Chest Stretch is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Arms Wide 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 Wide Chest Stretch?
Other exercises for the pectorals include Chest Stretch With Exercise Ball, Band Chest Fly, Band Low Chest Fly 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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