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Back Pec Stretch

Back Pec Stretch

The Back Pec Stretch is a fantastic exercise for targeting the muscles in your back and chest. This stretching exercise helps improve flexibility and mobility in the upper body, making it an excellent choice for anyone looking to alleviate muscle tension, improve posture, or simply enjoy a soothing stretch after a long day. During the Back Pec Stretch, you primarily focus on the pectoralis major muscle, commonly known as the pecs. These muscles play a significant role in shoulder and arm movement, making them essential for daily activities and athletic performance. By stretching the pecs, you can release tightness and enhance the range of motion in your upper body. Regularly incorporating the Back Pec Stretch into your exercise routine can have several benefits. It may help reduce the risk of shoulder injuries and relieve upper back pain caused by poor posture or muscular imbalances. Additionally, opening up the chest and stretching the pecs can promote better breathing patterns and enhance overall functional movement. Remember, it's essential to perform the Back Pec Stretch safely and with proper form to avoid any discomfort or potential injury. If you have any specific concerns or limitations, consider consulting with a fitness professional to ensure you can safely perform this exercise and tailor it to your individual needs.


  • Start by standing or sitting with good posture, keeping your back straight.
  • Extend your arms out to the sides, parallel to the floor.
  • Bend your elbows at a 90-degree angle, pointing your fingertips towards the ceiling.
  • Gently squeeze your shoulder blades together as you bring your elbows towards the back of your body.
  • You should feel a stretch in your chest and upper back.
  • Hold the stretch for about 20-30 seconds, while keeping your breathing relaxed.
  • Slowly release the stretch and return to the starting position.
  • Repeat the stretch 2-3 times, aiming to increase the duration of the stretch with each repetition.

Tips & Tricks

  • Warm up your muscles before performing the back pec stretch to help loosen them up.
  • Focus on breathing deeply and relaxing into the stretch to maximize its effectiveness.
  • Hold the stretch for at least 20-30 seconds on each side to allow enough time for the muscles to release.
  • Perform the back pec stretch regularly to improve flexibility and reduce tightness in the chest and upper back.
  • Engage your core muscles while performing the stretch to maintain proper posture and support your spine.
  • Avoid bouncing or jerking movements during the stretch, as it can lead to injury.
  • If you feel any pain or discomfort while performing the stretch, modify or stop the exercise and consult a fitness professional or healthcare provider.
  • Incorporate other stretches and exercises that target the chest and back muscles into your workout routine for a more comprehensive approach.
  • Ensure that you have proper form and technique during the stretch to avoid strain or injury.
  • Listen to your body and adjust the intensity and duration of the stretch according to your individual needs and abilities.


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