How to Do Standing One Arm Chest Stretch

Standing One Arm Chest 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 Standing One Arm Chest Stretch

  1. 01Stand next to a wall or doorway and place your palm and inner forearm flat against the surface at shoulder height.
  2. 02Step forward with the foot closest to the wall to create initial tension.
  3. 03Rotate your torso and hips away from the wall until you feel a stretch across the chest and front of the shoulder.
  4. 04Maintain a tall spine and take slow, controlled breaths to help the muscle fibers relax.
  5. 05Hold for the prescribed duration before switching to the other arm.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Standing One Arm Chest 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

Keep the palm flat against the surface and slowly turn your feet away from the arm to deepen the stretch across the pectoralis major.

Same coaching engine used inside the A90 app

05 / FAQ

Standing One Arm Chest Stretch questions

What muscles does Standing One Arm Chest Stretch work?

Standing One Arm Chest Stretch is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Standing One Arm Chest Stretch correctly?

Stand next to a wall or doorway and place your palm and inner forearm flat against the surface at shoulder height. Step forward with the foot closest to the wall to create initial tension. Rotate your torso and hips away from the wall until you feel a stretch across the chest and front of the shoulder. Maintain a tall spine and take slow, controlled breaths to help the muscle fibers relax. Hold for the prescribed duration before switching to the other arm.

What is the A90 coach tip for Standing One Arm Chest Stretch?

Keep the palm flat against the surface and slowly turn your feet away from the arm to deepen the stretch across the pectoralis major.

Is Standing One Arm Chest Stretch suitable for beginners?

Standing One Arm Chest Stretch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Standing One Arm Chest Stretch?

No. Standing One Arm Chest 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 standing one arm chest stretch into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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