Bent Over Hug to Hands Back Chest Warmup Stretch
Alternates a hugging position with an open-chest position to dynamically mobilize the chest and upper back.
ChestBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: chest. Secondary: shoulders, upper back |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 30 seconds |
| Estimated calories burned | ~12 kcal |
| Equipment | None needed |
How to do it
- Hinge slightly at the hips.
- Hug the arms across the body, then open them behind the back.
- Move smoothly between the two positions.
- Keep the neck relaxed.
- Continue for the desired duration.
Coaching tips
Benefits
Alternates a hugging position with an open-chest position to dynamically mobilize the chest and upper back.
Common mistakes
Avoid rounding the spine excessively or forcing the end ranges.
Make it harder
Increase the opening of the chest.
Make it easier
Reduce the range of motion.
Breathing
Exhale as you open the chest, inhale as you hug.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 30 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.