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Chest · Body Weight
Chest Out Hands Behind (Hold)
Chest Out Hands Behind (Hold) 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
- Shoulders · Deltoids
Secondary muscles
- Upper Back · Trapezius, Rhomboids
How to do Chest Out Hands Behind (Hold)
- Begin by standing with your feet shoulder-width apart, keeping your back straight and shoulders relaxed.
- Interlace your fingers behind your back, extending your arms straight.
- Lift your arms slightly while pushing your chest out and squeezing your shoulder blades together.
- Hold this position for the desired duration, maintaining a steady and controlled breath throughout the stretch.
Form tips
- Focus on squeezing your shoulder blades together to deepen the stretch in your chest and shoulders.
- Keep your neck relaxed and in a neutral position to avoid tension.
- Use a mirror to check your form and ensure you are maintaining proper alignment.
Chest Out Hands Behind (Hold) alternatives
More pectorals exercises
Chest Out Hands Behind (Hold) FAQ
What muscles does Chest Out Hands Behind (Hold) work?
Chest Out Hands Behind (Hold) mainly works the pectorals in the chest (Pectoralis Major and Deltoids). The upper back work as secondary muscles.
What equipment do you need for Chest Out Hands Behind (Hold)?
None. Chest Out Hands Behind (Hold) is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Chest Out Hands Behind (Hold) 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 Chest Out Hands Behind (Hold) good for beginners?
Yes. Chest Out Hands Behind (Hold) is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Chest Out Hands Behind (Hold) 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 Chest Out Hands Behind (Hold)?
Other exercises for the pectorals include Chest Stretch With Exercise Ball, Band Chest Fly, Suspension Trainer With Grips Chest Fly and Band Low 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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