Lying Arms Out Chest and Front Delt Stretch
Targets the pecs, front delts with a controlled stretch pattern; builds strength, control and mind-muscle connection.
Mobility & StretchingBeginnerFlexibilityStretch
At a glance
| Muscles worked | Primary: Pecs, Front delts. Secondary: Biceps |
|---|---|
| Muscle group | Mobility & Stretching |
| Difficulty | Beginner |
| Type | Flexibility · Stretch |
| Sets & reps | 2 sets × 30-45 seconds |
| Estimated calories burned | ~2 kcal |
How to do it
- Lie on your back with the arms out to the sides.
- Relax the arms toward the floor so the chest opens.
- Breathe slowly and hold.
- Do not force the stretch past mild tension.
Equipment
- None (bodyweight)
Coaching tips
Benefits
Targets the pecs, front delts with a controlled stretch pattern; builds strength, control and mind-muscle connection.
Common mistakes
Forcing the stretch past mild tension.
Make it harder
Hold longer or deepen the position gradually.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Breathe slowly and deeply, exhaling into the stretch.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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