Standing Chest and Back Arm Swing Warmup Stretch
Alternating arm swings that open the chest and activate the upper back.
ChestBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: chest & upper back. Secondary: shoulders |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 30 seconds |
| Estimated calories burned | ~12 kcal |
| Equipment | None needed |
How to do it
- Stand tall with arms relaxed at the sides.
- Swing both arms forward and backward, opening the chest and engaging the back.
- Keep the movements fluid and controlled.
- Lightly brace the core.
- Continue for the desired duration.
Coaching tips
Benefits
Alternating arm swings that open the chest and activate the upper back.
Common mistakes
Avoid aggressive swinging or shrugging the shoulders.
Make it harder
Increase the swing amplitude.
Make it easier
Keep the swings smaller and slower.
Breathing
Breathe rhythmically with the swings.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 10-12 repsGeneral 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.