How to Do Chest Out Hands Behind (Hold)

Chest Out Hands Behind (Hold) 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 Chest Out Hands Behind (Hold)

  1. 01Stand with feet hip-width apart and reach both hands behind the lower back.
  2. 02Interlace the fingers and straighten the arms to pull the knuckles toward the floor.
  3. 03Lift the chin slightly and push the sternum forward to expand the chest.
  4. 04Hold the tension while focusing on deep chest breathing to stretch the pectorals.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Chest Out Hands Behind (Hold)

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

Squeeze the shoulder blades together and down the back to prevent the front of the shoulder from tilting forward.

Same coaching engine used inside the A90 app

05 / FAQ

Chest Out Hands Behind (Hold) questions

What muscles does Chest Out Hands Behind (Hold) work?

Chest Out Hands Behind (Hold) is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Chest Out Hands Behind (Hold) correctly?

Stand with feet hip-width apart and reach both hands behind the lower back. Interlace the fingers and straighten the arms to pull the knuckles toward the floor. Lift the chin slightly and push the sternum forward to expand the chest. Hold the tension while focusing on deep chest breathing to stretch the pectorals.

What is the A90 coach tip for Chest Out Hands Behind (Hold)?

Squeeze the shoulder blades together and down the back to prevent the front of the shoulder from tilting forward.

Is Chest Out Hands Behind (Hold) suitable for beginners?

Chest Out Hands Behind (Hold) is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Chest Out Hands Behind (Hold)?

No. Chest Out Hands Behind (Hold) 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 chest out hands behind (hold) into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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