Chest Out Hands Behind (Hold) Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Body weight
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 3.5
- Alternate Names
- Chest Stretch Hold
Visualised Target Muscle Groups
Front
Back
How to: Chest Out Hands Behind (Hold)
- Stand upright with your feet shoulder-width apart.
- Place your hands behind your back, clasping them together.
- Push your chest out while lifting your arms slightly to create tension in the chest.
- Hold this position for 15-30 seconds, focusing on your breathing.
- Release and repeat as necessary.
Common Mistakes
- Arching the back excessively.
- Letting the shoulders drop forward.
- Holding the position for too long without engaging muscles.
Modifications
- Perform with a lower range of motion if there is discomfort.
- Use a wall for support if balance is an issue.
Tips
- Keep your back straight and chest pushed out during the hold.
- Focus on squeezing your shoulder blades together.
- Ensure your arms are positioned correctly to avoid strain.
Chest Out Hands Behind (Hold) Alternatives
Tags
chest
stretch
body weight
beginner
shoulders
upper body
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