Chest Stretch (Band)
A static stretching exercise that targets the chest and anterior shoulders using a resistance band to improve flexibility and reduce tension.
Instructions
- Stand upright with good posture.
- Hold a resistance band behind your back with both hands, arms extended.
- Gradually pull the band down and back, allowing your chest to open and shoulders to roll back.
- Feel the stretch across your chest and the front of your shoulders.
- Keep your head neutral and look straight ahead.
- Hold the stretch without bouncing for 20-30 seconds.
- Relax and repeat 2-3 times.
Tips
- Perform this stretch when muscles are warm, such as after a workout.
- Avoid forcing the stretch; go only as far as comfortable.
- Keep your shoulders relaxed and away from your ears during the stretch.
- Breathe steadily and deeply throughout the stretch.
- This stretch is particularly effective for reducing tightness from desk work or bench pressing.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Hold |
|---|---|---|
| Gain strength | 3 | 25 s |
| Build muscle | 3 | 40 s |
| Build endurance | 3 | 1 min |