The reverse chest stretch is a standing stretch where you clasp your hands behind your back and lift them away from your body to open the chest, shoulders, and biceps. It is one of the simplest and most effective stretches for counteracting forward-rounded shoulders.
Muscle Group
Chest, Shoulders
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Deeply opens the chest, shoulders, and biceps
- Counteracts forward-rounded shoulders
- Quick and accessible — works anywhere
- No equipment needed
- Improves shoulder mobility
- Excellent between-sets stretch
How to perform
- Stand tall with feet hip-width apart.
- Bring both arms behind your back. Clasp your hands together with palms facing each other or with fingers interlaced.
- Pull your shoulders back and down. Lift your chest.
- Slowly straighten your arms and lift your clasped hands away from your body, behind you.
- Continue lifting until you feel a deep stretch across your chest and front shoulders.
- Keep your chest lifted. Avoid hunching forward or arching your lower back.
- Hold for 20 to 30 seconds. Breathe deeply.
- Release slowly. Repeat two to three times.
FRONT VIEW
BACK VIEW
Chest
Primary