Dynamic Chest Stretch
How to do the Dynamic Chest Stretch
- 1
Stand with your hands together, arms extended directly in front of you. This will be your starting position.
- 2
Keeping your arms straight, quickly move your arms back as far as possible and back in again, similar to an exaggerated clapping motion. Repeat 5-10 times, increasing speed as you do so.
How to program the Dynamic Chest Stretch
Sets and reps
As an isolation movement, the Dynamic 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 Dynamic 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
Put the Dynamic Chest Stretch into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Dynamic Chest Stretch work?
The Dynamic Chest Stretch primarily targets the Chest. It also recruits the Middle Back as supporting muscles.
What equipment do I need for the Dynamic Chest Stretch?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Dynamic 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.
