How to do the Chest out hands behind (hold)
Primary: Chest · also works Shoulders, Upper Back, Traps.
The chest out hands behind hold is a stretching exercise aimed at improving flexibility in the chest, shoulders, and upper back. It involves standing tall and interlocking your fingers behind your back while pushing your chest forward and pulling your shoulders back. This exercise is beneficial for those who spend long hours sitting, as it helps to counteract the forward shoulder posture and open up the chest.
Step by step
- 1
Stand with your feet shoulder-width apart.
- 2
Interlock your fingers behind your back.
- 3
Push your chest forward and pull your shoulders back, lifting your arms slightly to feel the stretch.
Coaching cues
- Keep your back straight and avoid arching it too much.
- Breathe deeply and hold the position without bouncing.
- Focus on maintaining a relaxed stance while holding the stretch.
Sets, reps and where it fits
Muscle
3–4 × 30–60 sec
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 30–60 sec
rest 45–60 s
Chest out hands behind (hold) alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Chest out hands behind (hold) work?
Primary: Chest. Secondary: Chest, Shoulders, Upper Back, Traps
How many sets and reps of Chest out hands behind (hold) should I do?
Hold or work for 30–60 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.
What can I do instead of the Chest out hands behind (hold)?
Same movement pattern, different equipment: Doorway Chest Stretch, Above Head Chest Stretch, 90/90 Hip Stretch, Cat-Cow, Deep Squat Hold, Standing Hamstring Stretch.
Is the Chest out hands behind (hold) good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.