Behind Head Chest Stretch

Behind Head Chest Stretch

The Behind Head Chest Stretch is a fantastic exercise for improving flexibility and mobility in the chest and shoulder muscles. This stretch primarily targets the pectoralis major, pectoralis minor, and the anterior deltoids. To perform this exercise, stand with your feet shoulder-width apart and extend your arms out in front of you at shoulder height. Next, clasp your hands together behind your head, ensuring your elbows are pointing straight out to the sides. From here, gently squeeze your shoulder blades together and slowly bring your elbows backward, aiming to touch them together or as close as possible. As you move through this stretch, focus on keeping your neck and back in a neutral position. Avoid arching your back or straining your neck. You should feel a gentle, but not painful, stretch across your chest and shoulders. The Behind Head Chest Stretch is excellent for individuals who spend a lot of time sitting or hunched over a desk, as it helps counteract the forward shoulder posture that can develop from these activities. It also contributes to better posture and can alleviate tension in the upper body. Remember to hold each stretch for about 20-30 seconds and repeat it 2-3 times. As with any exercise, it is important to listen to your body and avoid pushing beyond your comfortable range of motion. Incorporating this stretch into your regular routine can help promote overall upper body flexibility and prevent muscle imbalances that can lead to discomfort or even injury.


  • Stand tall with your feet shoulder-width apart and your arms relaxed at your sides.
  • Raise your arms up and bend your elbows to 90 degrees, so that your hands are at shoulder level.
  • Take one arm and reach it behind your head, placing your hand on your upper back or between your shoulder blades.
  • Take your other arm and reach it behind your back, trying to touch your fingertips together.
  • Feel the stretch in your chest and shoulders, but make sure to avoid any pain or discomfort.
  • Hold the stretch for 15-30 seconds, breathing deeply throughout.
  • Release the stretch and switch arms, repeating the same steps on the opposite side.
  • Repeat the stretch for 2-3 sets on each side.
  • Remember to maintain good posture and engage your core muscles throughout the exercise.

Tips & Tricks

  • Perform a thorough warm-up before attempting this stretch.
  • Start with your feet shoulder-width apart and maintain good posture throughout the stretch.
  • Place your hands behind your head and interlock your fingers.
  • Gently squeeze your shoulder blades together and push your elbows back until you feel a stretch in your chest and shoulders.
  • Remember to breathe deeply and relax into the stretch.
  • Keep your neck and head aligned with your spine throughout the movement.
  • Avoid pulling on your neck or forcing the stretch beyond your comfort level.
  • Hold the stretch for 20-30 seconds and repeat for 2-3 sets.
  • Incorporate this stretch into your regular upper body flexibility routine.
  • Listen to your body and modify the stretch as needed to avoid any pain or discomfort.


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