How to do the Arms Wide Chest Stretch
- Stand tall with arms at your sides, feet hip-width apart.
- Raise both arms out to the sides, just above shoulder height.
- Turn your palms forward and reach back to open your chest.
- Hold the stretch, breathing steadily, without shrugging.
Full technique — 5 steps
- Stand tall with feet about hip-width apart and arms hanging at your sides.
- Raise both straight arms out to the sides until they are just above shoulder height.
- Turn your palms forward and reach your hands back until you feel a stretch across your chest.
- Keep your shoulders down away from your ears and your ribs in line with your pelvis.
- Hold the position with steady breathing, then lower your arms to your sides.
Common mistakes
- Shrugging shoulders toward ears
- Overarching the lower back
- Letting the elbows bend
- Pushing the head forward
Form cues
- Keep shoulders down
- Palms face forward
- Keep ribs down
- Reach long through fingers
Quick answers
What muscles does the Arms Wide Chest Stretch work?
Primary: Upper chest 7/10, Mid chest 6/10. Also works: Front delts 5/10, Biceps 3/10, Rhomboids 3/10.
When should I do the Arms Wide Chest Stretch in a workout?
Warm-up. Done at the start to get the body ready. ≈ 2 min with rest.
How many sets and reps of the Arms Wide Chest Stretch?
Strength: 1–2 sets of 20–30 reps, rest 30 s, 6 reps in reserve. Muscle growth: 1–2 sets of 20–30 reps, rest 30 s, 6 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 20 s, 6 reps in reserve.
