PlanWorkouts

Exercise 1405 · REF chfnQnM

Back Pec Stretch exercise animation

Back Pec Stretch

Category
Back
Equipment
Body Weight
Target
Lats

This stretch targets the lats and the muscles across the back of the shoulder by reaching across the body and rounding forward, opposite to the extension and retraction those muscles usually do in pulling exercises. It's worth doing after heavy pulldown or row sessions when the upper back feels tight. Hold steady rather than pulsing, since lats respond better to sustained stretching.

How to Do the Back Pec Stretch

  1. Stand tall with your feet shoulder-width apart.
  2. Extend your arms straight out in front of you, parallel to the ground.
  3. Cross your arms in front of your body, with your right arm over your left arm.
  4. Interlock your fingers and rotate your palms away from your body.
  5. Slowly raise your arms up and away from your body, feeling a stretch in your back and chest.
  6. Hold the stretch for 15-30 seconds, then release.
  7. Repeat on the opposite side.

Muscles Worked

The Back Pec Stretch primarily targets the Lats, with Shoulders as the primary synergist muscle group, along with the Chest.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats Band Underhand Pulldown Band Underhand Pulldown Band · Lats

Equipment Alternatives

Don't have body weight? These target the same lats with different equipment.

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Back Pec Stretch work?
The Back Pec Stretch primarily targets the lats, with the shoulders and chest assisting.
What equipment do I need for the Back Pec Stretch?
The Back Pec Stretch is done with no equipment — just body weight.
What's a good alternative to the Back Pec Stretch?
If you don't have access to the space or setup it needs, the Alternate Lateral Pulldown targets the same lats using cable instead.