Clasped Hands Chest Stretch
A static stretch that opens the chest and shoulders by clasping hands behind the back, targeting pectorals and anterior deltoids to improve flexibility and posture.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Chest, Shoulders
Secondary Muscles
Biceps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Upper Chest, Mid Chest
Shoulders
8/10Anterior Delts
Biceps
4/10Long Head
Programming
Typical Rep Range
2-4 reps
Rest Between Sets
10-30 seconds
How to Perform
Stand tall with feet hip-width apart, knees slightly bent. Reach arms behind back and interlace fingers with palms facing inward or outward.
- Pull shoulder blades together and down.
- Lift clasped hands away from lower back while keeping arms straight.
- Push chest forward and upward to open the front torso.
- Hold the position steadily without bouncing.
- Breathe deeply and exhale to deepen the stretch.
- Release slowly and roll shoulders gently.
Coaching Tips
Form Cues
- Shoulders down and back
- Chest lifted high
- Arms straight but not locked
- Breathe into the stretch
- Stay upright
- No bouncing
Breathing
Inhale to prepare, exhale as you deepen the stretch, maintaining steady deep breaths throughout the hold.
Tempo
0-20-0
Range of Motion
Extend arms behind back until mild tension in chest and shoulders, without pain or elbow locking; hold for 15-30 seconds.
Safety
Safety Notes
- Avoid if acute shoulder or chest injury exists
- Stop if pain occurs beyond mild discomfort
- Warm up first with light activity
- Consult professional for pre-existing conditions
- Keep movements controlled to prevent joint strain
- Ensure no jarring motions
Spotting
Not required; self-performed stretch with no external load.
Common Mistakes
- Forcing hands too high causing pain
- Locking elbows
- Hunching shoulders forward
- Bouncing or jerking
- Holding breath
- Overstretching into pain
When to Avoid
- Acute shoulder impingement
- Recent chest surgery
- Rotator cuff tears
Flexibility Needed
- Basic shoulder external rotation
- Adequate wrist flexibility
Also known as
Rear Hand Clasp Stretch, Hands Behind Back Chest Opener
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
PVC Pipe Chest and Shoulder Stretch
Bodyweight
Chest, Shoulders
Doorway Chest Stretch
Bodyweight
Chest
Standing Dynamic Chest Stretch
Bodyweight
Chest
Suspension Trainer Chest Stretch
Suspension Trainer
Chest, Shoulders
Seated Chest Stretch
Bodyweight
Chest, Shoulders
Doorway Bicep Stretch
Bodyweight
Biceps, Chest
Doorway Front Deltoid Stretch
Bodyweight
Shoulders, Chest
Bent-Over Shoulder Stretch
Bodyweight
Shoulders, Chest
Overhead Stretch
Bodyweight
Shoulders, Lats
PVC Pipe Front Rack Stretch
Bodyweight
Shoulders, Forearms
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
