Standing Chest Cross Stretch

Muscles worked

Setup

1. Stand with feet hip-width apart and maintain an upright, neutral posture.
2. Extend both arms out to your sides at shoulder height, palms facing forward.
3. Engage your core to stabilize your spine and prevent your lower back from arching during the movement.

How to do it

1. Inhale and pull your arms back horizontally to feel a deep stretch across your chest and the front of your shoulders.
2. Exhale as you swing your arms across the front of your body, crossing one arm over the other in a 'hugging' motion.
3. Inhale as you swing your arms back to the wide, open starting position.
4. Repeat the movement at a controlled, rhythmic pace, alternating which arm is on top for every repetition.

Form checklist

• Keep your arms at shoulder height throughout the entire range of motion.
• Maintain a proud chest and avoid shrugging your shoulders toward your ears.
• Keep your neck neutral and your gaze fixed straight ahead.
• Control the movement to avoid using excessive momentum that could strain the shoulder joint.

Pro tips

• Focus on actively squeezing your shoulder blades together during the 'open' phase to maximize the stretch on the pectoral muscles.
• Keep your palms facing forward or slightly upward to encourage external rotation of the shoulder, which safely opens the chest cavity.

Make it harder

• Add a two-second static hold at the end of the 'open' phase to deepen the stretch on the chest fibers.
• Perform the stretch while standing on one leg to challenge your core stability and balance simultaneously.

Frequently asked

What muscles does the standing chest cross stretch work?

The standing chest cross stretch primarily targets the pectorals, and also works the rhomboids and trapezius as secondary muscles.

What equipment do you need for the standing chest cross stretch?

The standing chest cross stretch requires no equipment — just your body weight.

Is the standing chest cross stretch good for beginners?

Yes. The standing chest cross stretch is a beginner-friendly movement and a strong foundation to build on.

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