The behind-head chest stretch is a standing or seated stretch where you clasp your hands behind your head and gently pull your elbows back to open the chest, shoulders, and triceps. It is a quick, accessible stretch that counteracts forward-hunched posture and opens the front of the upper body.
Muscle Group
Chest, Shoulders
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Opens the chest, shoulders, and triceps
- Counteracts forward-hunched posture
- Quick and accessible stretch
- No equipment needed
- Useful between sets or anytime during the day
- Improves overhead pressing position
How to perform
- Stand or sit tall. Clasp your hands behind your head with elbows pointing forward.
- Gently pull your elbows out and back, opening your chest.
- Pull your shoulder blades down and together.
- Lift your chest. Avoid arching your lower back.
- Feel the stretch across your chest, front shoulders, and triceps.
- Hold for 15 to 30 seconds. Breathe deeply.
- For more intensity, gently arch your upper back while pulling elbows back.
- Repeat two to three times.
FRONT VIEW
BACK VIEW
Traps
Primary
Chest
Primary
Upper Back
Primary