# Box Reverse Shoulder Stretch

A static stretch for the front of the shoulders and the chest. With your back to a box and straight arms resting on it behind you, you lower your body until the shoulders open.

- Beginner · Mobility
- Equipment: Plyo box
- HD video: https://media.seto.fit/exercises/reverse-shoulder-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/box-reverse-shoulder-stretch/

## Muscles worked

- Front delts: 8/10
- Mid chest: 5/10
- Biceps: 4/10

## How to do the Box Reverse Shoulder Stretch

1. Stand with your back to a tall box, palms flat on top behind you.
2. Bend your knees and lower yourself slowly, keeping your arms straight.
3. Stop when you feel a stretch across the front of your shoulders.
4. Hold and breathe slowly, then straighten your legs to come up.

### Full technique — 7 steps

1. Stand with your back to a tall box, feet about shoulder width apart.
2. Reach behind you and place both palms flat on top of the box with your arms straight.
3. Bend your knees and lower your body slowly, rising onto the balls of your feet if needed.
4. Stop when you feel a stretch across the front of your shoulders and chest.
5. Let the shoulders stay down instead of shrugging toward your ears as you settle in.
6. Breathe slowly and hold the position without forcing deeper range or arching your lower back.
7. Straighten your legs slowly to come out of the stretch.

## Common mistakes

- Shrugging shoulders toward ears
- Bending the elbows to go lower
- Dropping too fast into the stretch
- Leaning the torso forward
- Forcing range past control

## Form cues

- Keep arms straight
- Shoulders away from ears
- Torso upright
- Lower in gradually

## How much to do

- **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**: 1–2 sets of 30–45 reps · rest 30 s · 6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Seated Reverse Shoulder Stretch](https://seto.fit/exercises/seated-reverse-shoulder-stretch/) — Beginner
- **This exercise: Box Reverse Shoulder Stretch — Beginner**

## Quick answers

### What muscles does the Box Reverse Shoulder Stretch work?

Primary: Front delts 8/10. Also works: Mid chest 5/10, Biceps 4/10.

### When should I do the Box Reverse Shoulder Stretch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Box Reverse Shoulder 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: 1–2 sets of 30–45 reps, rest 30 s, 6 reps in reserve.

### What is an easier version of the Box Reverse Shoulder Stretch?

Seated Reverse Shoulder Stretch (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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