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Chest · Body Weight
Bent Arm Chest Stretch
Bent Arm Chest Stretch is a beginner isolation flexibility exercise that works the pectorals (chest), with the shoulders 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
Secondary muscles
- Shoulders · deltoids
- Upper Back · trapezius
How to do Bent Arm Chest Stretch
- Stand beside a wall and place your bent arm (elbow at a 90-degree angle) against the wall, with your forearm and hand flat against the wall.
- Gently rotate your torso away from the wall to feel a stretch in your chest.
- Hold this position for 15-30 seconds, then switch sides and repeat.
Form tips
- Keep your shoulder down and away from your ear to avoid strain and ensure proper alignment.
- Rotate your torso slowly to control the intensity of the stretch and prevent overstretching.
- Breathe deeply and steadily to help relax your muscles and enhance the stretch.
Bent Arm Chest Stretch alternatives
More pectorals exercises
Bent Arm Chest Stretch FAQ
What muscles does Bent Arm Chest Stretch work?
Bent Arm Chest Stretch mainly works the pectorals in the chest (pectoralis major). The shoulders and upper back work as secondary muscles.
What equipment do you need for Bent Arm Chest Stretch?
None. Bent Arm 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 Bent Arm 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 Bent Arm Chest Stretch good for beginners?
Yes. Bent Arm Chest Stretch is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Bent Arm 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 Bent Arm Chest Stretch?
Other exercises for the pectorals include Chest Stretch With Exercise Ball, Cable One Arm Chest Fly Bent, Dumbbell Bent Arm Pullover and Kettlebell Single Arm 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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