Standing Hands Behind Chest Stretch

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and a neutral spine.
2. Reach both arms behind your lower back and interlace your fingers.
3. Roll your shoulders back and down, pulling your shoulder blades together.
4. Engage your core slightly to stabilize your pelvis and lower back.

How to do it

1. Inhale deeply, then exhale as you gently straighten your arms and lift your hands away from your glutes.
2. Keep your chest lifted and your chin tucked to maintain a neutral neck position.
3. Hold the peak stretch for 20-30 seconds while maintaining slow, rhythmic breathing.
4. Slowly lower your hands and release your grip to return to the starting position.

Form checklist

• Keep your chest proud and avoid shrugging your shoulders toward your ears.
• Maintain a neutral lower back; do not arch your spine to lift your arms higher.
• Keep your elbows slightly soft if you are prone to hyperextension.
• Ensure your head stays aligned over your shoulders rather than poking forward.

Pro tips

• Focus on the 'squeeze' between your shoulder blades to maximize the opening of the chest wall.
• If your chest is very tight and you cannot interlace your fingers, hold a towel between your hands to bridge the gap.

Make it harder

• Rotate your palms downward and outward while interlaced to increase the stretch through the biceps and forearms.
• Slowly hinge forward at the hips while keeping the arms lifted to allow gravity to deepen the shoulder extension.

Frequently asked

What muscles does the standing hands behind chest stretch work?

The standing hands behind chest stretch primarily targets the pectorals, and also works the serratus anterior as secondary muscles.

What equipment do you need for the standing hands behind chest stretch?

The standing hands behind chest stretch requires no equipment — just your body weight.

Is the standing hands behind chest stretch good for beginners?

Yes. The standing hands behind chest stretch is a beginner-friendly movement and a strong foundation to build on.

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