Chest Exercise · Body Weight
Chest And Front Of Shoulder Stretch
The Chest And Front Of Shoulder Stretch is a flexibility movement for the pectorals. Follow the demonstrated setup and the movement steps within a comfortable range.
Go to the movement steps- Category
- Chest
- Equipment
- Body Weight
- Target
- Pectorals
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Chest And Front Of Shoulder Stretch
- Stand up straight with your feet set shoulder-width apart.
- Reach both arms straight out in front of you at shoulder level.
- Cross your arms over each other in front of your body, right arm on top of left.
- Lace your fingers together and press your palms into one another.
- Draw your shoulder blades together while pushing your hands forward, letting your chest and front shoulders stretch.
- Maintain the position for 20 to 30 seconds, then let go.
- Continue for the set reps, taking care to lower with control and reset your posture between each rep.
Quick Exercise Facts
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 Chest And Front Of Shoulder Stretch mainly targets your Pectorals, with your Deltoids helping support the movement.
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 Chest And Front Of Shoulder Stretch stretch?
- The Chest And Front Of Shoulder 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 Chest And Front Of Shoulder Stretch?
- You do the Chest And Front Of Shoulder Stretch with no equipment — just body weight. 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 Chest And Front Of Shoulder 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 Chest And Front Of Shoulder 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.