Step by step instructions, muscle activation and variants for the Back Bend Over Bench Stretch.
A passive thoracic and chest-opening stretch performed by draping the upper back over a flat bench. The bench acts as a fulcrum, allowing gravity to gently extend the spine and open the chest and shoulder girdle. Regular practice helps counteract rounded posture from prolonged sitting.
Common mistakes content is coming soon.
The Back Bend Over Bench 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.