Seated Chest Dynamic-Stretch
Improve flexibility with the Seated Chest Dynamic-Stretch! Open your chest and relieve tension with gentle, controlled movements.
The Seated Chest Dynamic-Stretch mainly works the chest and back, with help from the traps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Seated Chest Dynamic-Stretch Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Boxer Muscle (serratus anterior)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Upper Traps (trapezius, upper fibers)
Seated Chest Dynamic-Stretch Variations and Alternatives
How to do the Seated Chest Dynamic-Stretch
Seated Dynamic Chest Stretch
Positioning
Seated Position: Start by sitting on the floor in a cross-legged position. Your legs can be crossed in front of you, and your feet can rest on your thighs or the ground.
Posture: Sit up tall with your spine straight. Relax your shoulders away from your ears.
Hand Position: Bring your hands together in front of your chest, palms touching. This is your starting position.
Movement
Opening the Chest: Slowly open your arms out to the sides, keeping your elbows slightly bent. As you do this, squeeze your shoulder blades together and allow your chest to open up. Your hands should move horizontally to shoulder level.
Return to Starting Position: Bring your arms back to the starting position with palms together in front of your chest.
Repetition: Repeat this movement 8-10 times, focusing on controlled and gentle motions.
Breathing: Inhale as you open your arms and exhale as you bring them back together.
Tips
Keep a gentle stretch, avoiding any sharp pain.
Maintain a relaxed face and steady breath throughout the exercise.
Adjust the range of motion according to your comfort level.
Seated Chest Dynamic-Stretch FAQs
What muscles does the Seated Chest Dynamic-Stretch work?
The Seated Chest Dynamic-Stretch mainly works the chest and back, with help from the traps. The main muscles are the pectoralis major and serratus anterior.
What equipment do you need for the Seated Chest Dynamic-Stretch?
None. The Seated Chest Dynamic-Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Seated Chest Dynamic-Stretch go on?
It belongs on push day in a push/pull/legs routine.
What are some Seated Chest Dynamic-Stretch variations and alternatives?
Similar exercises include the Chest & Back Hug Stretch, Chest Hand Behind, Chest Dynamic-Stretch and Kneeling Chest & Shoulder Torso Rotation Stretch.
Training calculators
Work out the numbers behind your training before your next session.