Dynamic Chest Stretch tutorial
The dynamic chest stretch involves rhythmically opening the arms out to the sides and back, then bringing them together in front of the chest. It warms up the chest and front shoulders, increases blood flow, and suits all levels as preparation before upper-body and pressing workouts.
How to perform
- Stand tall with feet shoulder-width apart.
- Bring your straight arms in front of you at shoulder height.
- Swing your arms out to the sides and slightly back until you feel a chest stretch and your shoulder blades squeeze together.
- Bring the arms back in front of the chest and cross them over.
- Repeat at a controlled rhythm for 10 to 15 reps.
- Finish by lowering your arms gently to your sides.
Breathing: Inhale as you open your arms and exhale as you bring them together in front of the chest.
Key tips
- Increase the range gradually over the first few reps.
- Keep your core braced so your lower back doesn't arch.
- Don't fling the arms; keep the movement controlled and fluid.
Common mistakes
- Flinging the arms back too forcefully
- Arching the lower back as the arms open
- Shrugging the shoulders
Safety: People with shoulder instability or pain should keep the range short or use a static doorway chest stretch instead.
Stretching and mobilityPrimary muscle
No equipmentEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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