Chest
Behind the Back Chest Stretch
The Behind the Back Chest Stretch is a stretch with no equipment for your chest. Share of the load in the Zulta muscle model: mid chest 36%, front delts 18% and upper chest 18%.
How to do it
- Stand tall with the feet hip-width apart.
- Reach both hands behind you and interlace the fingers behind the lower back.
- Straighten the arms and draw the shoulder blades together.
- Lift the hands away from the back and open the chest until you feel a stretch across the front of the shoulders and chest.
- Hold for 30 to 45 seconds, breathing slowly, then release.
Tips
- Hold a towel between the hands if the fingers do not reach.
- Keep the chin level and the ribs down.
Common mistakes
- Arching the lower back to lift the hands higher.
- Shrugging the shoulders toward the ears.
- Leaning the torso forward.
Muscles worked by the Behind the Back Chest Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Taking the arm back and out lengthens the pec major and the front delt; a straight elbow with the hand turned down adds the biceps.
Behind the Back Chest Stretch alternatives
Same equipment
Frequently asked questions
What muscles does the Behind the Back Chest Stretch work?
Mainly the mid chest and upper chest. The front delts and lower chest assist.
Is the Behind the Back Chest Stretch good for beginners?
Yes. The Behind the Back Chest Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Behind the Back Chest Stretch?
For example the Bench Pec Stretch, Doorway Chest Stretch and Floor Pec Stretch. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.