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Seated Chest Stretch
A static seated stretch using a chair that lengthens the chest and front shoulders to improve flexibility and posture; useful for countering sedentary tightness and enhancing shoulder mobility.
About Exercise
Equipment
Others
Difficulty
1/5 • Beginner
Primary Muscle Groups
Chest, Shoulders
Secondary Muscles
Biceps
Popularity Score
7
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
2-3 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit on the edge of a sturdy chair with feet flat on the floor hip-width apart. Reach hands back to grasp the seat corners or clasp behind your back.
- Sit tall and engage your core.
- Straighten arms if clasped and roll shoulders back.
- Squeeze shoulder blades together.
- Lift chest forward and upward.
- Hold the position steadily.
Coaching Tips
Form Cues
- Sit tall
- Shoulders down
- Chest open
- Breathe deeply
- Elbows soft
Breathing
Inhale deeply to expand the chest, then exhale while maintaining the stretch and brace your core.
Tempo
0-30-0
Range of Motion
Extend arms until a gentle stretch is felt across the chest and shoulders, without forcing beyond comfort.
Safety
Safety Notes
- Avoid if shoulder pain present
- Do not force the stretch
- Keep elbows slightly bent
- Maintain neutral spine
- Stop if pain occurs
Spotting
No spotting required; perform solo with focus on gentle form.
Common Mistakes
- Shrugging shoulders
- Arching lower back
- Forcing arms back
- Holding breath
- Jutting chin forward
When to Avoid
- Shoulder injuries
- Acute pectoral strain
Flexibility Needed
- Basic shoulder flexion
- Hip and knee flexibility for sitting
Also known as
Chair Chest Opener, Seated Pec Stretch, Seated Chest Expansion
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