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Chest · Body Weight
Standing One Arm Chest Stretch
Standing One 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 per side, 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, Rhomboids
How to do Standing One Arm Chest Stretch
- Stand with your right side facing near a wall with your feet shoulder-width apart. Extend your right arm to the side at shoulder height and place your palm flat against the wall.
- Slowly turn your body away from the wall, keeping your arm extended and feeling a stretch in your chest and shoulder.
- Hold the stretch for 20-30 seconds, maintaining a gentle pressure.
- Return to the starting position and repeat the stretch on the left side. Perform the stretch for the desired number of repetitions on each side.
Form tips
- Focus on keeping your extended arm straight and your palm flat against the wall.
- Ensure your shoulders remain relaxed and avoid tensing them up towards your ears.
- Use a gentle motion to avoid over-stretching and potential muscle strain.
Standing One Arm Chest Stretch alternatives
More pectorals exercises
Standing One Arm Chest Stretch FAQ
What muscles does Standing One Arm Chest Stretch work?
Standing One 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 Standing One Arm Chest Stretch?
None. Standing One 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 Standing One Arm Chest Stretch should I do?
Start with 2-3 sets of 30-60-second holds per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Standing One Arm Chest Stretch good for beginners?
Yes. Standing One Arm Chest Stretch is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Standing One 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 Standing One Arm Chest Stretch?
Other exercises for the pectorals include Chest Stretch With Exercise Ball, Cable One Arm Chest Fly Bent, Dumbbell One Arm Floor Fly 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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