Standing Chest Expander Warmup Stretch
Dynamically opens the chest and prepares the shoulders for pressing work.
ChestBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: chest. Secondary: front delts |
|---|---|
| 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 and interlace the hands behind the back or reach the arms backward.
- Gently open the chest and lift the sternum.
- Pulse or hold dynamically.
- Keep the neck relaxed.
- Continue for the desired duration.
Coaching tips
Benefits
Dynamically opens the chest and prepares the shoulders for pressing work.
Common mistakes
Avoid forcing the end range.
Make it harder
Increase the opening gradually.
Make it easier
Keep a smaller range.
Breathing
Exhale as you open the chest.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Advanced · 3 sets × 6-8 (slow tempo)General 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.