How to do the Behind Head Chest Stretch
Behind Head Chest Stretch is a beginner multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using assisted, it falls under the flexibility category. Secondary muscles engaged include Shoulders and Triceps.
Behind Head Chest Stretch demonstration · © GymiaFit
Behind Head Chest Stretch at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Shoulders, Triceps
- Equipment
- Assisted
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Behind Head Chest Stretch step by step
- 1Stand tall with your feet shoulder-width apart.
- 2Interlace your fingers behind your head with your elbows pointing outwards.
- 3Slowly squeeze your shoulder blades together and push your chest forward.
- 4Hold the stretch for 15-30 seconds.
- 5Release the stretch and repeat as desired.
Behind Head Chest Stretch — questions
What muscles does the Behind Head Chest Stretch work?
The Behind Head Chest Stretch primarily targets the Pectorals. It also recruits the Shoulders, Triceps as secondary movers.
What equipment do I need for the Behind Head Chest Stretch?
You need assisted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Behind Head Chest Stretch suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Behind Head Chest Stretch?
Assisted Seated Pectoralis Major Stretch With Stability Ball, Assisted Chest Dip (kneeling), Assisted Wide-grip Chest Dip (kneeling) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Behind Head Chest Stretch demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.