The elbows back stretch is a chest opener performed by clasping your hands behind your head with elbows wide, then pulling your elbows backward to open the chest and front shoulders. It is similar to the behind-head chest stretch but emphasizes pulling the elbows further back to deepen the stretch.
Muscle Group
Chest, Shoulders
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Deeply opens the chest and front shoulders
- Counteracts forward-rounded posture
- Quick and accessible
- No equipment needed
- Excellent post-workout stretch
- Improves overhead pressing position
How to perform
- Stand or sit tall with shoulders pulled back and down.
- Clasp your hands behind your head with elbows wide.
- Pull your elbows back, opening your chest as much as possible.
- Squeeze your shoulder blades together.
- Lift your chest tall. Avoid arching your lower back.
- Feel the deep stretch across your chest and front shoulders.
- Hold for 20 to 30 seconds. Breathe deeply.
- Release and repeat 2 to 3 times.
FRONT VIEW
BACK VIEW
Chest
Primary
Upper Back
Primary