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TRX Chest Stretch
TRX Chest Stretch opens the pectoral muscles and anterior deltoids to improve posture and shoulder flexibility; counters tightness from pushing exercises or desk work, scaled by lean angle.
About Exercise
Equipment
Others
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
Adjust TRX straps to mid-calf length. Stand facing away from anchor, feet shoulder-width apart, holding handles with palms forward at shoulder height.
- Step forward to create slack in straps.
- Lean body forward, extending arms out to sides with slight elbow bend.
- Keep chest lifted and shoulders down away from ears.
- Engage core to maintain straight body line.
- Hold position feeling stretch across chest.
- Breathe deeply and relax into stretch.
- Step back to release when done.
Coaching Tips
Form Cues
- Chest up
- Shoulders back
- Core tight
- Elbows soft
- Breathe deep
- Relax into it
Breathing
Inhale deeply through nose, exhale through mouth; relax chest on exhales while maintaining brace.
Tempo
0-20-0
Range of Motion
Lean until mild stretch in chest, arms abducted to 90-120 degrees from torso, elbows soft, body straight from head to heels.
Safety
Safety Notes
- Avoid if acute shoulder pain
- Stay in pain-free range
- Prevent strap chafing on arms
- Consult doctor for pre-existing conditions
Spotting
No spotting needed; self-assess form in mirror if possible.
Common Mistakes
- Arching lower back
- Hunching shoulders
- Forcing too deep
- Slack straps
- Uneven lean
When to Avoid
- Shoulder impingement
- Recent pectoral strain
Flexibility Needed
- Shoulder flexion to 150 degrees
Also known as
TRX Pectoral Stretch, Suspension Chest Opener, TRX Shoulder Stretch
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