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Chest · Body Weight
Back Slaps Wrap Around Stretch
Back Slaps Wrap Around 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
Secondary muscles
- Upper Back · trapezius, rhomboids
- Arms · biceps brachii, triceps brachii
How to do Back Slaps Wrap Around Stretch
- Stand with your feet shoulder-width apart.
- Swing your arms out to the sides, keeping them lightly bent.
- Cross your arms in front of your body, wrapping them around yourself as if giving yourself a hug.
- Continue the swinging motion, alternating which arm crosses on top with each repetition.
Form tips
- Keep your movements fluid to promote relaxation and prevent stiffness.
- Focus on extending your arms fully to each side to maximize the stretch in your chest and shoulders.
- Maintain a steady pace to ensure you are not rushing through the movement and to allow a thorough stretch.
Back Slaps Wrap Around Stretch alternatives
More pectorals exercises
Back Slaps Wrap Around Stretch FAQ
What muscles does Back Slaps Wrap Around Stretch work?
Back Slaps Wrap Around Stretch mainly works the pectorals in the chest (pectoralis major and deltoids). The upper back and arms work as secondary muscles.
What equipment do you need for Back Slaps Wrap Around Stretch?
None. Back Slaps Wrap Around 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 Slaps Wrap Around 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 Slaps Wrap Around Stretch good for beginners?
Yes. Back Slaps Wrap Around Stretch is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Back Slaps Wrap Around 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 Slaps Wrap Around Stretch?
Other exercises for the pectorals include Chest Stretch With Exercise Ball, Dumbbell Around Pullover, Band High Fly and Dumbbell Incline Fly on Exercise Ball.
For developers
Use Back Slaps Wrap Around 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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