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Behind Head Chest Stretch
A simple seated or standing stretch with the hands behind the head and elbows drawn back that opens the pecs and anterior shoulders, useful between pressing sets or after long desk sessions.
ChestMachineStatic stretch
GoLightWeight mediabehind-head-chest-stretch
Demonstration coming soon
Primary
Pectoralis major
Secondary
Anterior deltoidsPectoralis minorBiceps
Equipment
Machine
Pattern
Static stretch
Setup
- 01Sit or stand tall with a neutral spine and ribs stacked over the pelvis.
- 02Interlace your fingers and place your hands behind your head.
- 03Let the elbows point out to the sides at about ear height.
- 04Relax the neck so the hands support the head lightly.
Execution
- 01Exhale and draw both elbows back and slightly apart.
- 02Open the chest until you feel a stretch across the pecs and front of the shoulders.
- 03Hold for 20 to 30 seconds while breathing normally.
- 04Release slowly and let the elbows come forward to rest.
Checkpoints
- -The stretch comes from the elbows traveling back, not the lower back arching.
- -Head stays neutral; the hands do not crank the neck forward.
- -Shoulders stay down away from the ears.
- -Tension is strong but pain free.
Common mistakes
- -Flaring the ribs and arching the lumbar spine for fake range.
- -Pulling on the head with the hands.
- -Holding the breath during the stretch.
- -Bouncing at end range instead of holding steady.
Programming notes
- -Use 2 to 3 holds of 20 to 30 seconds after training or during desk breaks.
- -Between pressing sets, keep holds short at 10 to 15 seconds to avoid blunting output.
- -Progress by gently pressing the elbows back against a partner or doorway.
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