Back Pec Stretch
Back Pec Stretch turns pure bodyweight leverage into muscle you built on purpose — a graduate-level take on the pattern.
How to do Back Pec Stretch
- Stand tall with your feet shoulder-width apart.
- Extend your arms straight out in front of you, parallel to the ground.
- Cross your arms in front of your body, with your right arm over your left arm.
- Interlock your fingers and rotate your palms away from your body.
- Slowly raise your arms up and away from your body, feeling a stretch in your back and chest.
- Hold the stretch for 15-30 seconds, then release.
- Repeat on the opposite side.
Back Pec Stretch Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Change leverage or elevation before you add load.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Add reps first, then slow the lowering phase.
Common Back Pec Stretch Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Back Pec Stretch
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Back Pec Stretch — Frequently Asked Questions
How do you do the Back Pec Stretch?
Stand tall with your feet shoulder-width apart. Extend your arms straight out in front of you, parallel to the ground. Cross your arms in front of your body, with your right arm over your left arm. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Back Pec Stretch work?
The Back Pec Stretch primarily targets the lats. It is classified as a back exercise and is performed with your bodyweight only.
How many sets and reps of the Back Pec Stretch should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Back Pec Stretch good for beginners?
Not usually. The Back Pec Stretch is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.
What can I do instead of the Back Pec Stretch?
Try the Exercise Ball Lying Side Lat Stretch, Roller Side Lat Stretch or the Weighted Muscle Up. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
