Standing Elbow Back Stroke Chest Warmup Stretch
Opens the chest and front shoulders with a controlled back-stroke elbow pattern.
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 bend the elbows.
- Perform a back-stroke style movement focusing on opening the chest.
- Keep the movements fluid and controlled.
- Lightly engage the core.
- Continue for the desired duration.
Coaching tips
Benefits
Opens the chest and front shoulders with a controlled back-stroke elbow pattern.
Common mistakes
Avoid shrugging or rushing the movement.
Make it harder
Increase the opening of the chest.
Make it easier
Reduce the range.
Breathing
Breathe deeply with each opening.
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 × 10-12 each sideGeneral 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.