Seated Chest Stretch
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Mobility
Flexibility
Recovery
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Bench or Stable Chair
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All Levels
OVERVIEW
The Seated Chest Stretch is a beginner-friendly upper body stretch that targets the chest and shoulders. It helps counteract the effects of prolonged sitting and poor posture, commonly associated with forward-rounded shoulders. This movement is an ideal part of a warm-up, cooldown, or daily mobility routine.
MUSCLES WORKED
PRIMARY:
Pectoralis major
Pectoralis minor
SECONDARY:
Anterior deltoids
Biceps
STEP-BY-STEP INSTRUCTIONS
Sit upright on a bench or sturdy chair with feet planted and knees bent at 90 degrees.
Interlace your fingers behind your back or grab onto the bench/chair behind you.
Gently pull your hands downward while opening your chest and drawing your shoulder blades together.
Lift your chest slightly and look forward or upward without hyperextending the neck.
Hold this stretch for 20–60 seconds while breathing deeply.
BENEFITS
Opens up the chest and front shoulders
Improves posture and counteracts forward slouching
Relieves tension caused by desk work or overhead pressing
Enhances shoulder mobility and scapular retraction
COACHING CUES
Draw your shoulder blades together and down
Lift your chest without flaring your ribs
Keep the neck long and relaxed
Avoid overarching your lower back-engage the core
NOTES
The Seated Chest Stretch is a simple yet effective drill to restore upper body alignment and relieve muscular tension from modern lifestyles or upper body training. It’s suitable for all fitness levels and is especially beneficial for desk-bound individuals or athletes performing frequent pressing movements.