Chest Exercise · Assisted
Behind Head Chest Stretch
The Behind Head Chest Stretch is a flexibility movement for the pectorals. Follow the demonstrated setup and the movement steps within a comfortable range.
Go to the movement stepsExercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Behind Head Chest Stretch
- Stand tall with your feet shoulder-width apart.
- Lace your fingers together behind your head with your elbows pointing outward.
- Slowly draw your shoulder blades together and push your chest forward.
- Hold the stretch for 15-30 seconds.
- Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the pectorals.
Quick Exercise Facts
Target Muscle Activation
Stretch Duration & Control
Follow the hold duration or controlled repetitions in the movement steps. A held stretch and a moving stretch use different approaches; bodybuilding sets-and-reps targets do not apply.
Move smoothly, keep breathing comfortably and avoid forcing an uncomfortable range.
For general guidance, see the NHS flexibility exercises.
Technique & Form Tips
Use the setup and movement shown in the demonstration. Move slowly within a comfortable range; a stretch should not be treated as a loaded lifting exercise.
Common Mistakes to Avoid
- Forcing the range: Ease back if the position is uncomfortable rather than pulling harder.
- Bouncing or jerking: Move smoothly and keep held positions steady.
- Using lifting targets: Follow the hold duration or controlled repetitions in the movement steps instead of using a bodybuilding sets-and-reps target.
How to Breathe During This Exercise
Keep breathing comfortably throughout the movement or hold rather than holding your breath.
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Comfort and Control
Do not force the range or stretch into pain. Ask a qualified professional about suitable movements if you have an injury or an existing condition. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Behind Head Chest Stretch mainly targets your Pectorals, with your Shoulders helping support the movement, along with your Triceps.
More Chest Exercises
Archer Push Up
Assisted Chest Dip (kneeling)
Assisted Seated Pectoralis Major Stretch With Stability Ball
Assisted Wide-Grip Chest Dip (kneeling)
Band Bench Press
Band One Arm Twisting Chest Press
More Pectorals Exercises
Barbell Bench Press
Barbell Decline Bench Press
Barbell Decline Pullover
Barbell Decline Wide-Grip Press
Barbell Front Raise And Pullover
Barbell Guillotine Bench Press
FAQ
- What muscles does the Behind Head Chest Stretch stretch?
- The Behind Head Chest Stretch is a stretch for the pectorals. Use the setup shown in the demonstration and stay within a comfortable range.
- What equipment do I need for the Behind Head Chest Stretch?
- You do the Behind Head Chest Stretch with a partner or assistance device appropriate to the movement. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Behind Head Chest Stretch?
- Avoid forcing the range, bouncing or holding your breath. Follow the specific movement steps and ease out of an uncomfortable position.
- How long should I perform the Behind Head Chest Stretch?
- Follow the hold duration or controlled repetitions in the movement steps. Static holds and moving stretches use different approaches; do not substitute a muscle-building sets-and-reps target. Use a range you can control comfortably.