Chest Dynamic-Stretch
Loosen up your chest muscles and improve flexibility with this dynamic stretch! Perfect for warm-ups or cool-downs.
The Chest Dynamic-Stretch mainly works the chest, with help from the shoulders and biceps. No equipment needed: it uses just your bodyweight.
Chest Dynamic-Stretch Muscles Worked
Primary
Chest (pectoralis major, sternal head); Upper Chest (pectoralis major, clavicular head)
Secondary
Front Shoulder (anterior deltoid); Biceps (biceps brachii)
Chest Dynamic-Stretch Variations and Alternatives
How to do the Chest Dynamic-Stretch
Stand straight with your feet shoulder-width apart.
Extend your arms straight in front of you, palms facing outwards and fingers interlocked at chest level. This is the starting position shown in the first and second images.
While keeping your arms parallel to the ground, dynamically open your arms out to your sides as wide as possible by retracting your shoulder blades. This is the position shown in the third and fourth images.
Bring your arms back together to the starting position, crossing them in front of your chest. This is the position shown in the fifth and sixth images.
Alternate the top arm each time you return to the starting position.
Repeat the dynamic movement for a set number of repetitions or time, commonly 8-12 repetitions or for 30 seconds to 1 minute.
Note: Ensure that you perform this stretch in a controlled manner and do not overextend, as doing so may risk injury. The focus should be on feeling a nice stretch across the chest and shoulder area.
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Chest Dynamic-Stretch FAQs
What muscles does the Chest Dynamic-Stretch work?
The Chest Dynamic-Stretch mainly works the chest, with help from the shoulders and biceps. The main muscles are the pectoralis major.
What equipment do you need for the Chest Dynamic-Stretch?
None. The Chest Dynamic-Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Chest Dynamic-Stretch go on?
It belongs on push day in a push/pull/legs routine.
What are some Chest Dynamic-Stretch variations and alternatives?
Similar exercises include the Overhead Chest Stretch, Arm Crossover, Arm Chest & Crossover and Chest & Back Hug Stretch.
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