Exercise guide · Beginner · Stretch

Back Pec Stretch: How to Do It & Muscles Worked

The back pec stretch is a bodyweight exercise designed to stretch the lats, shoulders, and chest. It involves crossing the arms, interlocking the fingers, and raising the arms to feel a stretch across the upper back and chest.

Primary muscles
Lats
Secondary muscles
Shoulders , Chest
Equipment
Body Weight
Level · type
Beginner · Stretch
Demonstration of the back pec stretch
Front view: muscles worked by the back pec stretch. Primary: lats. Secondary: shoulders and chest.
Back view: muscles worked by the back pec stretch. Primary: lats. Secondary: shoulders and chest.
Primary Secondary

How to do the back pec stretch

  1. Step 1: Stand tall with your feet shoulder-width apart.
  2. Step 2: Extend your arms straight out in front of you, parallel to the ground.
  3. Step 3: Cross your arms in front of your body, with your right arm over your left arm.
  4. Step 4: Interlock your fingers and rotate your palms away from your body.
  5. Step 5: Slowly raise your arms up and away from your body, feeling a stretch in your back and chest.
  6. Step 6: Hold the stretch for 15-30 seconds, then release.
  7. Step 7: Repeat on the opposite side.

Back Pec Stretch alternatives

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Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.