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Suspension Trainer Chest Stretch
Suspension trainer chest stretch that targets the pectorals and anterior deltoids to improve mobility and posture; commonly scaled by adjusting body angle.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Chest, Shoulders
Secondary Muscles
Abs, Lats, Hip Flexors
Popularity Score
5
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, Lower Chest
Shoulders
8/10Anterior Delts
Abs
4/10Transverse Abdominis
Lats
3/10Hip Flexors
3/10Iliopsoas
Programming
Typical Rep Range
2-4 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand facing away from the anchor point holding the handles, arms extended to the sides at shoulder height with palms facing forward.
- Walk forward slowly until tension is felt on the straps.
- Lean your body weight forward slightly, allowing arms to be pulled back.
- Keep elbows slightly bent and chest lifted throughout the hold.
- Maintain a neutral spine and avoid arching the lower back.
- Step back to release the tension after the set time.
Coaching Tips
Form Cues
- Ribs down
- Chest up
- Palms forward
- Shoulders away from ears
Breathing
Inhale deeply to expand the rib cage, exhale to relax further into the stretch.
Tempo
Hold for time
Range of Motion
Lean forward until a moderate stretch is felt across the chest and shoulders; do not push into sharp pain.
Safety
Safety Notes
- Avoid if experiencing acute shoulder pain
- Control the intensity by adjusting foot position
Spotting
No spotting required.
Common Mistakes
- Overarching lower back
- Shrugging shoulders
- Locking elbows
- Leaning too far forward
When to Avoid
- Shoulder impingement
- Recent pectoral strain
Flexibility Needed
- Shoulder flexion to 150 degrees
Also known as
TRX Chest Stretch, Suspension Pec Stretch, TRX Pectoral Stretch, Ring Chest Stretch, Suspension Chest Opener
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