Chest
Bench Pec Stretch
The Bench Pec 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
- Kneel on a mat facing the side of a flat bench, about an arm's length away.
- Rest both elbows on the bench, shoulder-width apart, with the hands together above the head.
- Walk the knees back until the hips are over the knees and the torso is roughly level.
- Let the chest sink toward the floor between the arms until you feel a stretch in the chest and front of the shoulders.
- Hold for 30 to 45 seconds, breathing slowly, then push back up.
Tips
- Keep the core lightly braced so the stretch stays in the chest, not the lower back.
- Hold a light stick between the hands to keep the elbows at shoulder width.
Common mistakes
- Letting the lower back sag.
- Flaring the elbows wider than the shoulders.
- Bouncing the chest down.
Muscles worked by the Bench Pec 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.
Bench Pec Stretch alternatives
Same equipment
Frequently asked questions
What muscles does the Bench Pec Stretch work?
Mainly the mid chest and upper chest. The front delts and lower chest assist.
Is the Bench Pec Stretch good for beginners?
Yes. The Bench Pec 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 Bench Pec Stretch?
For example the Behind the Back Chest 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.