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Elbows Back Chest Stretch

Step by step instructions, muscle activation and variants for the Elbows Back Chest Stretch.

EasyFront shouldersUpper chest

About this exercise

A standing stretch that opens the chest and front shoulders by driving the elbows backward. It lengthens the pectoral muscles and anterior deltoids, counteracting the rounded-shoulder posture common from desk work or pressing movements.

How to Perform

  • Stand tall with feet shoulder-width apart and a neutral spine
  • Raise your hands to chest height with elbows bent at roughly 90 degrees
  • Squeeze your shoulder blades together and draw both elbows back as far as comfortable
  • Hold the stretched position and breathe slowly
  • Release and return your elbows to the starting position
  • Repeat for the desired duration or number of holds

Muscle Activation

Primary
Front shouldersUpper chestMiddle chestLower back

About the Elbows Back Chest Stretch

The Elbows Back Chest 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.

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