Behind Head Chest Stretch

Also called partner chest stretch, behind the head chest stretch and elbows back stretch.

Works

Chest, plus shoulders

Equipment

Other kit

Level

Advanced

Type

Isolation

How to do it

Setup. Sit upright on the floor with your partner behind you.

1. Place your hands behind your hand, and push your elbows back as far as you can. Your partner should hold your elbows. This will be your starting position.
2. Gently attempt to pull your elbows forward with your hands still behind your head for 10 or more seconds. Your partner should prevent your elbows from moving.
3. Now, relax your muscles and have your partner gently pull the elbows back as far as it comfortable for you. Be sure to let your partner know when the stretch is adequate to prevent overstretching or injury.

Cues

• Sit tall, hands behind the head.
• Partner holds the elbows.
• Pull the elbows back gently.
• Breathe, hold, relax deeper.

Common mistakes

• Forcing the range.
• Arching the low back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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