Seated Chest Opener
The seated chest opener is a bodyweight stretching exercise targeting the pectoral muscles, performed while seated in a chair. It involves clasping the hands behind the back and drawing the shoulder blades together to open the chest, counteracting the effects of prolonged sitting and forward posture.
How to do it
- Sit upright at the edge of your chair with your feet flat on the floor and your spine tall.
- Clasp your hands behind your back or interlace your fingers at your lower back.
- Gently draw your shoulder blades together and lift your chest upward, feeling an opening sensation across the front of your chest.
- Hold this position for 20-30 seconds, breathing deeply into your chest.
- Release your hands and return to the starting position. Repeat for the desired number of repetitions.
Form cues
- Sit tall at your chair edge
- Keep your chin neutral
- Draw shoulder blades together
- Lift your chest towards the ceiling
- Breathe deeply into your ribs
Breathing: Inhale deeply as you open your chest, and exhale slowly to relax your shoulders further into the position.
Common mistakes
- Arching the lower back: this shifts the stretch away from the chest and strains the spine.
- Shrugging the shoulders: this creates unnecessary tension in the neck.
- Holding your breath: this prevents your muscles from relaxing into the stretch.
- Over-stretching: forcing the movement can cause discomfort in the shoulder joint.
Muscles worked
Primary: pectorals. Secondary: delts, rhomboids.
Suggested sets & reps
Get fitter
3 sets × 30 seconds, rest 30 s
Lose weight
3 sets × 30 seconds, rest 30 s
Build muscle
3 sets × 30 seconds, rest 30 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your shoulders, ease off or stop immediately.
- If you have a history of shoulder injuries, check with a professional before performing deep stretches.
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?
You can perform this stretch multiple times throughout your workday to counteract sitting posture.
Where should I feel the stretch?
You should feel a gentle opening across the front of your chest and shoulders, not sharp pain in your joints.
Can I do this if I have tight shoulders?
Yes, just go to the point of mild tension and do not force your hands higher than is comfortable.