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Assisted Seated Chest Stretch

Assisted Seated Chest Stretch

The Assisted Seated Chest Stretch is a fantastic exercise for targeting the muscles in your chest and shoulders. This exercise is particularly beneficial for individuals who spend long hours sitting at a desk or performing activities that cause the chest muscles to become tight and tense. The stretch is also great for improving posture and increasing overall upper body flexibility. To perform the Assisted Seated Chest Stretch, you will need a stable chair or bench and a resistance band or towel. Start by sitting upright on the edge of the chair or bench with your feet placed firmly on the ground. Hold the resistance band or towel behind your back with both hands, gripping it slightly wider than shoulder-width apart. Next, lean slightly forward while keeping your back straight and your chin up. As you lean forward, gently pull the band or towel apart, feeling a gentle stretch across your chest and shoulders. Hold this position for 15 to 30 seconds while deepening the stretch if necessary, and then release. Remember, it is important to focus on maintaining proper form throughout the exercise. Avoid hunching your shoulders or arching your back, as this can lead to unnecessary strain. Start with a light resistance band or towel and gradually increase the tension as your flexibility improves. Incorporating the Assisted Seated Chest Stretch into your workout routine can help alleviate muscle tightness, enhance posture, and promote upper body mobility. Make sure to warm up the muscles before stretching and consult with a fitness professional to determine if this exercise is suitable for your specific needs and abilities.


  • Sit on a chair or bench with a straight back and your feet flat on the ground.
  • Hold your hands behind your head and interlace your fingers.
  • Gently squeeze your shoulder blades together while pulling your elbows back.
  • Keep your chest lifted and your head aligned with your spine.
  • Hold this position for about 20-30 seconds while taking deep breaths.
  • Release the stretch and repeat for 2-3 sets.

Tips & Tricks

  • Ensure proper posture throughout the stretch to maximize the benefits.
  • Start with light weights and gradually increase the resistance as your muscles become stronger.
  • Perform the exercise in a slow and controlled manner to fully engage your chest muscles.
  • Focus on breathing deeply and exhaling as you reach the furthest point of the stretch.
  • If performing the stretch at home, use a towel or resistance band to assist with the stretch.
  • Combine the chest stretch with other upper body exercises to create a well-rounded workout routine.
  • Listen to your body and modify the stretch if you experience any discomfort or pain.
  • Incorporate stretching exercises for other muscle groups to maintain overall flexibility.
  • Include chest strengthening exercises, such as push-ups or dumbbell chest presses, to complement the stretch.
  • Stay consistent with your stretching routine to see improved flexibility and range of motion over time.

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