# Overhead Chest Stretch

A standing stretch with both hands joined above your head. Drawing the elbows out and back opens the chest and the front of the shoulders, with no equipment needed.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/above-head-chest-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/overhead-chest-stretch/

## Muscles worked

- Chest: 7/10
- Front delts: 6/10
- Pectoralis minor: 5/10
- Lats: 4/10
- Traps: 3/10

## How to do the Overhead Chest Stretch

1. Stand tall, hands joined above your head, elbows bent.
2. Draw both elbows out and back to open your chest.
3. Keep your ribs down and shoulders away from your ears.
4. Hold and breathe slowly, then lower your arms.

### Full technique — 6 steps

1. Stand tall with feet hip-width apart and arms at your sides.
2. Raise both arms overhead and join your hands above your head with elbows bent.
3. Tighten your stomach and keep your ribs in line with your pelvis.
4. Keeping your hands together, draw both elbows out and back until you feel a stretch across your chest.
5. Pull your shoulders down away from your ears and keep your head level.
6. Hold the position and breathe slowly, then lower your arms.

## Common mistakes

- Flaring the ribs upward
- Shrugging shoulders toward ears
- Arching the lower back
- Pushing the head forward
- Pulling the hands apart during the hold

## Form cues

- Keep ribs down
- Elbows open wide
- Don't shrug up
- Hands stay together
- Breathe slowly

## How much to do

- **Strength**: 2 sets of 20–30 reps · rest 30 s · 6 reps in reserve
- **Muscle growth**: 2–3 sets of 20–30 reps · rest 30 s · 6 reps in reserve
- **Endurance**: 2–3 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.

## Quick answers

### What muscles does the Overhead Chest Stretch work?

Primary: Chest 7/10, Front delts 6/10. Also works: Pectoralis minor 5/10, Lats 4/10, Traps 3/10.

### When should I do the Overhead 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 Overhead Chest Stretch?

Strength: 2 sets of 20–30 reps, rest 30 s, 6 reps in reserve. Muscle growth: 2–3 sets of 20–30 reps, rest 30 s, 6 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 30 s, 6 reps in reserve.

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

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