Step by step instructions, muscle activation and variants for the Chest and Back Stretch.
The back pec stretch is a standing or seated stretch that simultaneously opens the chest and stretches the muscles across the upper back. By clasping the hands behind the back and drawing the shoulder blades together, you lengthen the pectorals while also mobilising the thoracic spine and rear shoulder girdle.
Common mistakes content is coming soon.
The Chest and Back Stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.