Chin To Chest Stretch
How to do the Chin To Chest Stretch
- 1
Get into a seated position on the floor.
- 2
Place both hands at the rear of your head, fingers interlocked, thumbs pointing down and elbows pointing straight ahead. Slowly pull your head down to your chest. Hold for 20-30 seconds.
How to program the Chin To Chest Stretch
Sets and reps
As an isolation movement, the Chin To 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 Chin To Chest 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 Chin To Chest Stretch work?
The Chin To Chest Stretch primarily targets the Neck. It also recruits the Traps as supporting muscles.
What equipment do I need for the Chin To Chest Stretch?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Chin To 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.
