Chair Upper Body Stretch
How to do the Chair Upper Body Stretch
- 1
Sit on the edge of a chair, gripping the back of it.
- 2
Straighten your arms, keeping your back straight, and pull your upper body forward so you feel a stretch. Hold for 20-30 seconds.
How to program the Chair Upper Body Stretch
Sets and reps
As an isolation movement, the Chair Upper Body 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 Chair Upper Body Stretch is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Chair Upper Body Stretch work?
The Chair Upper Body Stretch primarily targets the Shoulders. It also recruits the Biceps, Chest as supporting muscles.
What equipment do I need for the Chair Upper Body Stretch?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Chair Upper Body 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.
