Back Pec Stretch

Muscles worked

Setup

1. Stand facing the back of an incline bench set to approximately a 45-degree angle.
2. Place your palms or forearms on the top edge of the backrest with a shoulder-width grip.
3. Step back until your feet are hip-width apart and your arms are fully extended, creating a 'V' shape with your body.

How to do it

1. Inhale to prepare, then exhale as you hinge at the hips and sink your chest toward the floor.
2. Keep your arms straight and push your hips back to create a long line from your hands to your tailbone.
3. Hold the stretch for 20-30 seconds, breathing deeply into the sides of your ribcage to expand the lats.
4. Slowly lift your chest and step forward toward the bench to safely release the tension.

Form checklist

• Keep your neck neutral by tucking your chin slightly; your ears should stay aligned with your biceps.
• Maintain a slight bend in the knees to prevent hamstring tension from limiting the shoulder stretch.
• Avoid 'dumping' into the lower back by keeping your ribs tucked and your core slightly braced.
• Ensure your weight is distributed evenly through your heels and mid-foot.

Pro tips

• Rotate your palms to face each other or slightly upward to increase the stretch in the lats and external rotators of the shoulder.
• Focus on 'melting' your heart toward the floor to maximize thoracic extension rather than just pushing your shoulders down.
• Contract your glutes slightly to stabilize the pelvis and isolate the stretch to the upper body.

Make it harder

• Perform the stretch unilaterally by placing only one hand on the bench and rotating your torso slightly away from the stretching arm.
• Place your elbows on the bench and bring your hands together behind your head (prayer position) to increase the stretch on the triceps and lats.

Frequently asked

What muscles does the back pec stretch work?

The back pec stretch primarily targets the lats, and also works the erector spinae and obliques as secondary muscles.

What equipment do you need for the back pec stretch?

The back pec stretch requires no equipment — just your body weight.

Is the back pec stretch good for beginners?

Yes. The back pec stretch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Alternating Child To Downward Dog To Body RockIntermediate · abs, calves, hamstrings, and lats
• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius
• Armless Prayer StretchBeginner · lats and pectorals