Chest Out Hands Behind (Hold)
Expert Advice
Ensure that you gently pull your arms back without overextending to avoid putting unnecessary strain on your shoulder joints.
How-to-do Steps
- Stand up straight with your feet shoulder-width apart.
- Extend your arms behind your back and interlace your fingers.
- Straighten your arms and gently lift them upwards to feel a stretch in your chest and shoulders.
- Push your chest outwards and hold this position for 15-30 seconds.
- Release your hands and relax before repeating if desired.
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Muscles Worked
Chest Out Hands Behind (Hold) primarily targets the Shoulders, Chest, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders50%
Chest50%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Chest Out Hands Behind (Hold) work?
Chest Out Hands Behind (Hold) primarily targets the Shoulders, Chest. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Chest Out Hands Behind (Hold)?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Chest Out Hands Behind (Hold) suitable for beginners?
Yes, Chest Out Hands Behind (Hold) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
