Standing Against-Wall Chest Bicep Stretch
Loosen tight chest & biceps! A simple stretch against the wall for better posture & flexibility. Feel the release!
The Standing Against-Wall Chest Bicep Stretch mainly works the chest and biceps, with help from the back and traps. No equipment needed: it uses just your bodyweight.
Standing Against-Wall Chest Bicep Stretch Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Biceps (biceps brachii)
Secondary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Standing Against-Wall Chest Bicep Stretch Variations and Alternatives
How to do the Standing Against-Wall Chest Bicep Stretch
Standing Chest and Biceps Stretch Against Wall
Starting Position: Stand next to a wall with your right side facing it. Keep your feet hip-width apart for stability.
Arm Positioning: Extend your right arm straight out to the side at shoulder height. Your palm should be flat against the wall, fingers pointing down.
Body Position: Angle your body slightly away from the wall while keeping your right arm extended. Your left arm can rest on your hip or hang by your side.
Stretch: Slowly turn your torso away from the wall, feeling the stretch across your chest and biceps. Keep your right arm straight and maintain contact with the wall.
Hold the Stretch: Hold this position for 15-30 seconds while breathing deeply. Make sure to keep your shoulder down and relaxed.
Release: Slowly return to the starting position by turning your torso back to face the wall and bringing your right arm down.
Repeat on the Other Side: Switch to the left side of the wall and repeat steps 2-6 to stretch your left chest and biceps.
Tips
Ensure that your back remains straight throughout the stretch.
Do not overextend; you should feel a gentle stretch, not pain.
If you feel any discomfort, reduce the range of motion or adjust your body angle.
Standing Against-Wall Chest Bicep Stretch FAQs
What muscles does the Standing Against-Wall Chest Bicep Stretch work?
The Standing Against-Wall Chest Bicep Stretch mainly works the chest and biceps, with help from the back and traps. The main muscles are the pectoralis major and biceps brachii.
What equipment do you need for the Standing Against-Wall Chest Bicep Stretch?
None. The Standing Against-Wall Chest Bicep Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Against-Wall Chest Bicep Stretch go on?
It belongs on push day in a push/pull/legs routine.
What are some Standing Against-Wall Chest Bicep Stretch variations and alternatives?
Similar exercises include the Supported Arm Stretch, Chest Stretch Version I, Chest to Split Wall Middle and Chest Corner Wall Stretch.
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