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Standing Dynamic Chest Stretch
A bodyweight mobility exercise that dynamically stretches the chest and shoulders to improve flexibility and range of motion; commonly used in warm-ups to prepare for upper body activities and reduce injury risk.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Chest
Secondary Muscles
Traps
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
9/10Mid Chest
Shoulders
6/10Anterior Delts
Traps
3/10Lower Traps
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
10-30 seconds
How to Perform
Stand tall with feet hip-width apart, arms hanging naturally by your sides.
- Swing arms out to sides into a T shape, squeezing shoulder blades together.
- Reach arms back comfortably to open chest.
- Return arms to front, crossing them over chest.
- Alternate between opening and crossing fluidly.
- Maintain upright posture throughout.
Coaching Tips
Form Cues
- Keep shoulders down
- Squeeze blades together
- Stay tall and stable
- Move smoothly
- Core engaged
Breathing
Inhale as you open arms, exhale as you cross them; breathe deeply and continuously.
Tempo
1-0-1
Range of Motion
Move arms through full comfortable range without pain or hyperextension, feeling mild tension in chest.
Safety
Safety Notes
- Avoid if acute shoulder pain exists
- Stop at sharp pain immediately
- Warm up with light cardio first
- Do not hyperextend shoulders
Spotting
No spotting needed; self-monitor form and sensation.
Common Mistakes
- Jerky arm swings
- Arching lower back
- Pushing past mild tension
- Dropping head forward
When to Avoid
- Acute shoulder impingement
- Recent pectoral strain
Flexibility Needed
- Basic shoulder flexion range
Also known as
Open Arm Chest Stretch, Dynamic Pec Stretch, Arm Swing Chest Opener
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