Dynamic Chest Stretch

Dynamic Chest Stretch

The Dynamic Chest Stretch is a highly effective exercise that targets the muscles of the chest, shoulders, and upper back. It is commonly used as a warm-up exercise before any upper body workout or as a standalone stretch to improve flexibility and range of motion in the upper body. This exercise involves opening up the chest and mobilizing the shoulder joints to counteract the forward hunching posture that many of us develop from sitting for extended periods or engaging in activities that require rounded shoulders. The Dynamic Chest Stretch is performed by extending the arms straight out to the sides with palms facing forward. Then, the arms are brought forward, crossing each other in front of the body, until a gentle stretch is felt in the chest and shoulders. The movement is then reversed by externally rotating the arms and bringing them back to the starting position. This dynamic movement not only stretches the chest muscles but also helps to activate and engage the muscles of the upper back, including the rhomboids and rear deltoids. Adding this exercise to your routine can help improve posture, reduce muscle imbalances, and enhance overall upper body strength and flexibility. Remember to perform this exercise with controlled and fluid movements, focusing on the stretch and contraction of the muscles involved.


  • Stand tall with your feet shoulder-width apart.
  • Extend your arms straight out to your sides, parallel to the floor, palms facing forward.
  • Slowly bring your arms forward, crossing them in front of your body.
  • Continue to move your crossed arms as far back as possible until you feel a stretch in your chest muscles.
  • Hold the stretch for 15-30 seconds, focusing on deep breathing.
  • Return to the starting position by reversing the motion, bringing your arms back out to the sides.
  • Repeat the stretch for 2-3 sets, resting briefly between each set.

Tips & Tricks

  • Perform dynamic chest stretches before and after your workout to improve flexibility and reduce the risk of injury.
  • Incorporate deep breathing while stretching to enhance relaxation and improve the effectiveness of the stretch.
  • Focus on maintaining good posture during the entire stretch to maximize the benefits.
  • Start with smaller movements and gradually increase the range of motion as you feel more comfortable and flexible.
  • Keep the movement smooth and controlled, avoiding any jerking or bouncing motions.
  • Engage your core muscles throughout the stretch to stabilize your body and protect your lower back.
  • Listen to your body and adjust the intensity of the stretch based on your comfort level.
  • Consider using a foam roller or massage ball to release any tension in the chest muscles before stretching.
  • Combine the dynamic chest stretch with exercises that strengthen the opposing muscle groups, such as back exercises, for optimal balance and injury prevention.
  • Remember to warm up your body before the stretch by performing a light cardiovascular activity, such as jogging or jumping jacks.


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