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Behind Head Chest Stretch

The Behind Head Chest Stretch primarily targets your Chest, with support from Shoulders. It requires stretch and is best suited to expert lifters.

Expert level · Equipment: Stretch · Isolation · Static

Primary muscles: Chest Secondary muscles: Shoulders

How to perform Behind Head Chest Stretch

  1. Step 1. Sit upright on the floor with your partner behind you.
  2. Step 2. Place your hands behind your hand, and push your elbows back as far as you can. Your partner should hold your elbows. This will be your starting position.
  3. Step 3. Gently attempt to pull your elbows forward with your hands still behind your head for 10 or more seconds. Your partner should prevent your elbows from moving.
  4. Step 4. Now, relax your muscles and have your partner gently pull the elbows back as far as it comfortable for you. Be sure to let your partner know when the stretch is adequate to prevent overstretching or injury.

Frequently asked questions

Which specific muscle groups does the behind head chest stretch target?

This stretch primarily targets the pectoralis major and minor. It also provides a minor opening of the anterior deltoids and improves overall thoracic mobility.

What is the correct hand placement for this stretch?

Interlace your fingers behind your head with elbows flared out wide. Avoid pulling on your neck; instead, focus on driving your elbows backward to create tension across the chest.

What are common mistakes to avoid during this movement?

Avoid arching the lower back or jutting the chin forward to compensate for tight shoulders. Keep the spine neutral and the core engaged to isolate the stretch to the upper body.

How can beginners modify this stretch if they have limited mobility?

If interlacing hands is difficult, hold a PVC pipe or towel behind the head with a wide grip. This reduces the required range of motion while still effectively targeting the chest muscles.

How long should this stretch be held and how often?

Hold the stretch for 20 to 30 seconds per set for 2 to 3 sets. It is most effective when performed after a workout or during active recovery sessions to maintain chest flexibility.

Sample sets & reps for Behind Head Chest Stretch

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Around The Worlds — dumbbell
  • Barbell Bench Press - Medium Grip — barbell
  • Barbell Guillotine Bench Press — barbell
  • Barbell Incline Bench Press - Medium Grip — barbell

See all Chest exercises →

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