Exercise guide · Beginner · Compound
Dynamic Chest Stretch (Male) - Macro Variation: How to Do It & Muscles Worked
The dynamic chest stretch (male) is a bodyweight exercise designed to increase flexibility and mobility in the chest, shoulders, and triceps. It involves controlled arm movements to stretch the pectoral muscles dynamically.
- Primary muscles
- Chest
- Equipment
- Body Weight
- Level · type
- Beginner · Compound
How to do the dynamic chest stretch (male) - macro variation
- Step 1: Stand tall with your feet shoulder-width apart.
- Step 2: Extend your arms straight out to the sides, parallel to the ground.
- Step 3: Slowly bring your arms forward, crossing them in front of your body. Maintain macro form throughout.
- Step 4: Feel the stretch in your chest muscles.
- Step 5: Hold the stretch for 10-30 seconds.
- Step 6: Return to the starting position and repeat for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Dynamic Chest Stretch (Male) - Macro Variation alternatives
More exercises that train the chest as their main target:
-
Assisted Chest Dip (Kneeling)
Chest · Leverage Machine · Beginner compound -
Assisted Seated Pectoralis Major Stretch with Stability Ball
Chest · Assisted · Beginner stretch -
Assisted Wide-Grip Chest Dip (Kneeling)
Chest · Leverage Machine · Beginner compound -
Band Bench Press
Chest · Band · Beginner compound -
Behind Head Chest Stretch
Chest · Assisted · Beginner stretch -
Cable Seated Chest Press
Chest · Cable · Beginner compound -
Chest and Front of Shoulder Stretch
Chest · Body Weight · Beginner stretch -
Chest Stretch with Exercise Ball
Chest · Stability Ball · Beginner stretch
More chest exercises
-
Barbell Bench Press
Chest · Barbell · Intermediate compound -
Incline Barbell Bench Press
Chest · Barbell · Intermediate compound -
Chest Dip
Chest · Body Weight · Advanced compound -
Dumbbell Bench Press
Chest · Dumbbell · Beginner compound -
Push-Up
Chest · Body Weight · Beginner compound -
Archer Push Up
Chest · Body Weight · Advanced compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
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.