Dynamic Chest Stretch
A dynamic stretching exercise that improves chest flexibility and shoulder mobility through arm swings.
Instructions
- Stand upright with your hands together, arms extended directly in front of you at chest height. This is your starting position.
- Keeping your arms straight, quickly move your arms back as far as possible in a controlled motion.
- Return your arms to the starting position.
- This movement is similar to an exaggerated chest-opening motion.
- Repeat this movement 5-10 times, progressively increasing your speed and range of motion as you continue.
Tips
- Keep your arms straight throughout to maximize the chest stretch.
- Increase speed gradually as your muscles warm up.
- Maintain good posture with your chest open.
- This exercise is ideal as part of a warm-up routine.
- Combines well with other dynamic stretches for shoulder mobility.
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 | Reps |
|---|---|---|
| Gain strength | 3 | 7 reps |
| Build muscle | 3 | 10 reps |
| Build endurance | 3 | 14 reps |