Chest Hand Behind Hold
The Chest Hand Behind Hold mainly works the chest, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Chest Hand Behind Hold Muscles Worked
Primary
Chest (pectoralis major, sternal head); Upper Chest (pectoralis major, clavicular head)
Secondary
Front Shoulder (anterior deltoid)
How to do the Chest Hand Behind Hold
Stand tall with your feet shoulder-width apart and your arms relaxed by your sides.
Reach your hands behind your lower back and interlock your fingers securely.
Roll your shoulders back and down while lifting your chest up toward the ceiling.
Gently straighten your arms and raise your hands slightly away from your lower back until you feel a stretch across your chest.
Hold this position while taking slow, deep breaths, then gently release to starting position.
Chest Hand Behind Hold FAQs
What muscles does the Chest Hand Behind Hold work?
The Chest Hand Behind Hold mainly works the chest, with help from the shoulders. The main muscles are the pectoralis major.
What equipment do you need for the Chest Hand Behind Hold?
None. The Chest Hand Behind Hold is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.