Behind Head Chest Stretch
How to do the Behind Head Chest Stretch
- 1
Sit upright on the floor with your partner behind you.
- 2
Place your hands behind your hand, and push your elbows back as far as you can. Your partner should hold your elbows. This will be your starting position.
- 3
Gently attempt to pull your elbows forward with your hands still behind your head for 10 or more seconds. Your partner should prevent your elbows from moving.
- 4
Now, relax your muscles and have your partner gently pull the elbows back as far as it comfortable for you. Be sure to let your partner know when the stretch is adequate to prevent overstretching or injury.
How to program the Behind Head Chest Stretch
Sets and reps
As an isolation movement, the Behind Head Chest Stretch is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Behind Head Chest Stretch is rated expert. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Behind Head Chest Stretch work?
The Behind Head Chest Stretch primarily targets the Chest. It also recruits the Shoulders as supporting muscles.
What equipment do I need for the Behind Head Chest Stretch?
You need Other. Difficulty level: Expert.
How many sets and reps of the Behind Head Chest Stretch should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
