Superman Chest Stretch

Muscles worked

Setup

1. Lie face down on a flat surface with your legs extended straight and feet hip-width apart.
2. Extend your arms out to the sides at a 90-degree angle from your torso (T-position) with palms facing the floor.
3. Rest your forehead lightly on the ground to maintain a neutral cervical spine.

How to do it

1. Exhale as you simultaneously lift your chest, arms, and legs off the floor by squeezing your glutes and mid-back.
2. While elevated, reach your fingertips outward and pull your shoulder blades together to maximize the stretch across the pectorals.
3. Hold the peak contraction for 2-3 seconds, maintaining a smooth breathing rhythm.
4. Inhale as you slowly lower your body back to the starting position with total control.

Form checklist

• Keep your gaze directed at the floor to prevent neck hyperextension.
• Engage your glutes forcefully to stabilize the pelvis and protect the lower back.
• Ensure your arms stay parallel to the floor rather than dipping toward your hips.
• Focus on lengthening your body from head to toe rather than just seeking maximum height.

Pro tips

• Rotate your thumbs toward the ceiling at the top of the movement to increase external rotation and further open the chest.
• Think about 'peeling' your shoulders away from the floor using your mid-back muscles rather than just pushing with your lower back.

Make it harder

• Incorporate a 10-second isometric hold at the top of each rep to build postural endurance.
• Slowly sweep your arms from the 'T' position to an overhead 'Y' position while keeping them elevated off the ground.

Frequently asked

What muscles does the superman chest stretch work?

The superman chest stretch primarily targets the erector spinae, and also works the glutes, hamstrings, and obliques as secondary muscles.

What equipment do you need for the superman chest stretch?

The superman chest stretch requires no equipment — just your body weight.

Is the superman chest stretch good for beginners?

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

Related exercises

• Parsva Balasana Yoga PoseBeginner · abs, erector spinae, lats, obliques, pectorals, and trapezius
• Scorpion StretchBeginner · erector spinae, glutes, and quadriceps
• Superman HoldIntermediate · erector spinae, glutes, hamstrings, and trapezius
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals