Back Pec Stretch
Relieve chest tightness & improve posture with the Back Pec Stretch! Increase flexibility & reduce muscle tension. Do it safely and effectively!
The Back Pec Stretch mainly works the chest and shoulders, with help from the biceps and back. You'll need: exercise bench.
Required Equipment
Back Pec Stretch Muscles Worked
Primary
Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid)
Secondary
Biceps (biceps brachii); Lats (latissimus dorsi)
Back Pec Stretch Variations and Alternatives
How to do the Back Pec Stretch
Stand facing away from a flat, sturdy bench or an elevated surface that is about waist height.
Reach back and place both hands on the edge of the bench, with your palms down and fingers pointing away from you.
Slowly step forward until you feel a stretch in your chest and shoulder area. Keep your arms straight.
Bend forward at the hips, lowering your body toward the ground, to intensify the stretch. Ensure your arms remain straight throughout the movement.
Hold this position and maintain the stretch for 15 to 30 seconds or as advised, keeping your breathing calm and steady.
Gently release the stretch by stepping backward and lifting your torso back to the starting position.
Repeat if necessary, ensuring to stay within a comfortable range of motion without overstretching.
Important: Make sure to perform this stretch in a controlled manner, never forcing your muscles beyond a comfortable range, as this could lead to injury.
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Back Pec Stretch FAQs
What muscles does the Back Pec Stretch work?
The Back Pec Stretch mainly works the chest and shoulders, with help from the biceps and back. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Back Pec Stretch?
Exercise bench.
What workout day should the Back Pec Stretch go on?
It belongs on push day in a push/pull/legs routine.
What are some Back Pec Stretch variations and alternatives?
Similar exercises include the Overhead Chest Stretch, Supported Arm Stretch, Bench Back-Bend Stretch and Chest & Back Hug Stretch.
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