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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
Body Weight
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
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