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Chest · Body Weight
Back Pec Stretch
Back Pec Stretch is a beginner isolation flexibility exercise that works the pectorals (chest), with the upper back and arms 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
- Shoulders · deltoids
- Back · latissimus dorsi
Secondary muscles
- Upper Back · trapezius, rhomboids
- Arms · biceps brachii, triceps brachii
How to do Back Pec Stretch
- Stand with your feet shoulder-width apart and position yourself in front of an incline bench.
- Lean forward and place your arms over the bench, with your palms facing down and your arms extended straight.
- Allow your chest to lower towards the bench, feeling the stretch in your pectoral muscles and back.
- Hold this position for 15-30 seconds, then release and return to the starting position.
Form tips
- Keep your shoulders relaxed and down to avoid straining your neck.
- Engage your core to maintain stability and support your lower back during the stretch.
- Breathe deeply and steadily to help relax your muscles and enhance the stretch.
Back Pec Stretch alternatives
More pectorals exercises
Back Pec Stretch FAQ
What muscles does Back Pec Stretch work?
Back Pec Stretch mainly works the pectorals in the chest (pectoralis major, deltoids and latissimus dorsi). The upper back and arms work as secondary muscles.
What equipment do you need for Back Pec Stretch?
None. Back Pec Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Back Pec 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 Back Pec Stretch good for beginners?
Yes. Back Pec Stretch is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Back Pec 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 Back Pec Stretch?
Other exercises for the pectorals include Chest Stretch With Exercise Ball, Pec Deck Fly Machine, Pec Deck Fly Machine Flies and Band Single Arm Pec Fly.
For developers
Use Back Pec Stretch 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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