How to do the Overhead Chest Stretch
- Stand tall, hands joined above your head, elbows bent.
- Draw both elbows out and back to open your chest.
- Keep your ribs down and shoulders away from your ears.
- Hold and breathe slowly, then lower your arms.
Full technique — 6 steps
- Stand tall with feet hip-width apart and arms at your sides.
- Raise both arms overhead and join your hands above your head with elbows bent.
- Tighten your stomach and keep your ribs in line with your pelvis.
- Keeping your hands together, draw both elbows out and back until you feel a stretch across your chest.
- Pull your shoulders down away from your ears and keep your head level.
- 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
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.
