Chest Hand Behind
Improve posture and flexibility! Stretch your chest and shoulders with this simple exercise.
The Chest Hand Behind mainly works the chest and shoulders, with help from the back and traps. No equipment needed: it uses just your bodyweight.
Chest Hand Behind Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Upper Traps (trapezius, upper fibers)
Chest Hand Behind Variations and Alternatives
How to do the Chest Hand Behind
Chest Out Hands Behind
Positioning
Stand up straight with your feet shoulder-width apart.
Ensure your weight is evenly distributed on both feet.
Keep your arms relaxed at your sides.
Movement Instructions
Raise Your Chest: Take a deep breath and gently lift your chest upwards. Imagine extending your chest towards the sky.
Bring Hands Behind: Slowly stretch your arms back and interlace your fingers behind your back. If you can't interlace your fingers, just keep your arms extended back as far as comfortable.
Relax Your Shoulders: While keeping your chest elevated, pull your shoulders back and down. This helps to engage the muscles in your upper back.
Hold the Position: Maintain this position for 15-30 seconds, breathing deeply throughout. Focus on the stretch across your chest and shoulders.
Release: Carefully bring your arms back to your sides and relax your posture.
Repeat: You can repeat this exercise 2-3 times as comfortable.
Tips
Keep your head aligned with your spine; don’t jut your chin forward.
Be gentle during the stretch and avoid forcing any movements.
If you feel any discomfort, ease out of the stretch.
Chest Hand Behind FAQs
What muscles does the Chest Hand Behind work?
The Chest Hand Behind mainly works the chest and shoulders, with help from the back and traps. The main muscles are the pectoralis major and posterior deltoid.
What equipment do you need for the Chest Hand Behind?
None. The Chest Hand Behind is a bodyweight exercise, so you can do it anywhere.
What are some Chest Hand Behind variations and alternatives?
Similar exercises include the Overhead Chest Stretch, Chest & Back Hug Stretch, Back Pec Stretch and Bodybuilding Pose.
Training calculators
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