GymPlan AIBehind Head Chest Stretch
Behind Head Chest Stretch is an expert isolation stretching that mainly works your chest, with help from your shoulders.
How to do the behind head chest stretch
- Sit upright on the floor with your partner behind you.
- Place your hands behind your hand, and push your elbows back as far as you can. Your partner should hold your elbows. This will be your starting position.
- Gently attempt to pull your elbows forward with your hands still behind your head for 10 or more seconds. Your partner should prevent your elbows from moving.
- Now, relax your muscles and have your partner gently pull the elbows back as far as it comfortable for you. Be sure to let your partner know when the stretch is adequate to prevent overstretching or injury.
Muscles worked
Sets and reps
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
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Start your free trialBehind Head Chest Stretch alternatives
Exercises that train the same main muscle, including options with other equipment.
Elbows BackBodyweight · Beginner
Chest Stretch on Stability BallOther · Beginner
Dynamic Chest StretchBodyweight · Beginner
Chest And Front Of Shoulder StretchOther · BeginnerFAQ
What muscles does the behind head chest stretch work?
It mainly works your chest; your shoulders assist.
How many sets and reps of behind head chest stretch should I do?
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Is the behind head chest stretch good for beginners?
It is an advanced movement. Build a base with simpler exercises for the same muscles first, and learn it with light weight or a coach.