How to Do Back Pec Stretch

Back Pec Stretch is a chest exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Back Pec Stretch

  1. 01Stand parallel to a wall or door frame with your feet planted hip-width apart.
  2. 02Place your forearm and palm against the vertical surface with the elbow bent at 90 degrees and aligned with the shoulder.
  3. 03Step forward with the inside leg while rotating the torso away from the wall to create tension in the chest.
  4. 04Inhale deeply into the ribcage and hold the tension for 30 seconds before switching sides.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Back Pec Stretch

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the chest caves during the stretch, pull the shoulder blades together to deepen the opening across the pectoral fibers.

Same coaching engine used inside the A90 app

05 / FAQ

Back Pec Stretch questions

What muscles does Back Pec Stretch work?

Back Pec Stretch is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Back Pec Stretch correctly?

Stand parallel to a wall or door frame with your feet planted hip-width apart. Place your forearm and palm against the vertical surface with the elbow bent at 90 degrees and aligned with the shoulder. Step forward with the inside leg while rotating the torso away from the wall to create tension in the chest. Inhale deeply into the ribcage and hold the tension for 30 seconds before switching sides.

What is the A90 coach tip for Back Pec Stretch?

If the chest caves during the stretch, pull the shoulder blades together to deepen the opening across the pectoral fibers.

Is Back Pec Stretch suitable for beginners?

Back Pec Stretch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Back Pec Stretch?

No. Back Pec Stretch is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes back pec stretch into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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