Interlocked Hand in Front of Chest Arm Stretch
Interlocked hand in front of chest arm stretch is a bodyweight stretching exercise targeting the chest and upper back. Extending the clasped hands forward with a rounded back creates a simultaneous pectoral and thoracic stretch.
How to do it
- Stand with feet shoulder-width apart and interlace your fingers in front of you.
- Extend your arms straight forward at shoulder height with palms facing outward.
- Round your upper back and push your hands away from your chest, feeling the stretch across the upper back.
- Hold for 20-30 seconds.
- Return to the starting position and repeat.
Form cues
- Interlace your fingers firmly in front of your body
- Push your palms forward as if pressing away a wall
- Gently round your upper back to deepen the stretch
- Breathe smoothly and hold without forcing the movement
Breathing: Inhale deeply to prepare, then exhale slowly as you push your hands forward and hold the stretch.
Common mistakes
- Shrugging your shoulders toward your ears, which creates unnecessary tension in the neck instead of the upper back.
- Bending the elbows too much, which reduces the stretch across the chest and shoulders.
- Holding your breath while pushing forward, which makes it harder to relax into the stretch.
Muscles worked
Primary: chest. Secondary: delts, upper back.
Suggested sets & reps
Get fitter
2–3 sets × 20–30 second holds, rest 30 s
Lose weight
2–3 sets × 20–30 second holds, rest 30 s
Build muscle
2–3 sets × 20–30 second holds, rest 30 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain or discomfort in your shoulders, ease off and reduce the reach.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How often should I do this stretch?
You can safely perform this stretch daily, especially after long periods of sitting or as part of an upper body cool-down.
What if I feel it more in my back than my chest?
That is completely normal. Rounding the upper back naturally targets the muscles between your shoulder blades alongside the chest.
Can I do this stretch while seated?
Yes, this stretch works very well whether you are standing or sitting at a desk during a work break.