Standing Chest Stretch

Support Structure
Written By Sky Winn

  • Mobility

    Flexibility

    Upper Body Stretch

    Posture Correction

  • Wall, Squat Rack, or Doorway (for support)

  • All Levels

OVERVIEW

The Standing Chest Stretch is a simple yet effective stretch that targets the muscles of the chest and anterior shoulders. This movement is especially valuable for anyone experiencing tightness from frequent pressing, desk work, or poor posture. It promotes improved shoulder mobility, reduces forward shoulder posture, and can help relieve upper body tension.

MUSCLES WORKED

PRIMARY:

  • Pectoralis major

  • Pectoralis minor

SECONDARY:

  • Anterior deltoids

  • Biceps

STEP-BY-STEP INSTRUCTIONS

  1. Stand next to a wall, squat rack, or doorway.

  2. Extend one arm out to the side at shoulder height (or slightly below) with the palm facing forward.

  3. Place your palm and forearm against the surface.

  4. Gently rotate your torso away from the arm until you feel a stretch across the chest and front of the shoulder.

  5. Keep the shoulder relaxed and avoid shrugging.

  6. Hold the stretch for 20–45 seconds.

  7. Switch sides and repeat.

BENEFITS

  • Improves shoulder mobility and posture

  • Reduces tightness in the chest and anterior shoulder

  • Helps counteract the effects of pressing exercises or prolonged sitting

  • Supports better scapular positioning and overhead mobility

COACHING CUES

  • Stand tall and open your chest as you rotate away

  • Keep your shoulder relaxed so it doesn’t creep towards your ear

  • Adjust arm height to find the best stretch for your body

  • Breathe deeply into the stretch so to not force it

NOTES

The Standing Chest Stretch is essential for anyone looking to improve posture, open the front of the body, and maintain healthy shoulder mechanics. It’s an excellent addition to warm-ups, cooldowns, or mobility circuits to support overall upper body function.

Sky Winn
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