Seated Arms & Chest Stretch Chair
The seated arms and chest stretch chair is a seated posture and flexibility exercise that opens the chest and stretches the pectoral muscles. By clasping the hands behind the back and lifting the arms, the chest and anterior shoulder muscles are gently elongated.
How to do it
- Sit tall in a chair with your feet flat on the floor.
- Clasp your hands behind your back with fingers interlaced.
- Straighten your arms and lift them slightly, drawing your shoulder blades together.
- Open your chest upward and hold the stretch for 20–30 seconds.
- Release and repeat for the desired repetitions.
Form cues
- Sit tall with your feet flat on the floor.
- Interlace your fingers behind your back.
- Draw your shoulder blades together gently.
- Open your chest upward and breathe steadily.
Breathing: Inhale to sit tall, and exhale deeply as you gently open your chest and hold the stretch.
Common mistakes
- Arching the lower back too much, which places unnecessary strain on your spine instead of focusing on the chest.
- Shrugging your shoulders up toward your ears, which creates tension in the neck rather than relaxing the upper body.
- Pulling your hands too high right away, which can overstretch the front of the shoulders before they are ready.
Muscles worked
Primary: chest. Secondary: shoulders, biceps.
Suggested sets & reps
Get fitter
3 sets × 20–30 seconds hold, rest 30 s
Lose weight
3 sets × 20–30 seconds hold, rest 30 s
Build muscle
3 sets × 30 seconds hold, rest 45 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have a recent shoulder injury, ease off or choose a gentler stretching option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
What if I cannot reach my hands behind my back?
You can hold a small towel or strap between your hands to bridge the distance without straining your shoulders.
How often should I do this stretch?
You can perform this stretch daily, especially after long periods of sitting at a desk.
Should I feel pain during the stretch?
You should only feel a gentle, comfortable pull across your chest. Stop immediately if you feel any sharp pain.