Chest And Front Of Shoulder Stretch
Chest And Front Of Shoulder Stretch pairs pure bodyweight leverage with pressing power across the chest — a graduate-level take on the pattern.
How to do Chest And Front Of Shoulder Stretch
- Stand tall with your feet shoulder-width apart.
- Extend your arms straight out in front of you at shoulder height.
- Cross your arms in front of your body, with your right arm on top of your left arm.
- Interlace your fingers and press your palms together.
- Gently squeeze your shoulder blades together and push your hands forward, feeling a stretch in your chest and front of your shoulders.
- Hold the stretch for 20-30 seconds, then release.
- Repeat for the desired number of repetitions.
Chest And Front Of Shoulder Stretch Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Add reps first, then slow the lowering phase.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Hold the end position for a beat once reps come easily.
Common Chest And Front Of Shoulder Stretch Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Letting the shoulders roll forward at the bottom
Set the shoulder blades back and down before rep one and hold it there.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Chest And Front Of Shoulder Stretch
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Chest And Front Of Shoulder Stretch — Frequently Asked Questions
How do you do the Chest And Front Of Shoulder Stretch?
Stand tall with your feet shoulder-width apart. Extend your arms straight out in front of you at shoulder height. Cross your arms in front of your body, with your right arm on top of 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 Chest And Front Of Shoulder Stretch work?
The Chest And Front Of Shoulder Stretch primarily targets the pectorals. It is classified as a chest exercise and is performed with your bodyweight only.
How many sets and reps of the Chest And Front Of Shoulder Stretch should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Chest And Front Of Shoulder Stretch good for beginners?
Not usually. The Chest And Front Of Shoulder Stretch is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.
What can I do instead of the Chest And Front Of Shoulder Stretch?
Try the Assisted Seated Pectoralis Major Stretch With Stability Ball, Chest Stretch With Exercise Ball or the Cable Standing Fly. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
