Back Pec Stretch

Face a bench or support slightly above waist height, grip the top with both hands, and step your feet back to lean your torso forward. Keep your arms straight and push your hips back until your torso and arms are nearly in one line.

Bend your knees slightly, send your hips farther back, and sink your chest and shoulders down. Keep your arms straight and slowly build the stretch from your armpits through the sides of your back.

Hold the deepest comfortable position and keep breathing. Do not force yourself deeper; stay where your shoulders and chest can stretch comfortably.

Focus on the stretch through your lats under your armpits and the front of your chest. If you feel pain in the front of your shoulder, lean less and lower your hands slightly.

Rounding your back to create the position shifts the load to your lower back instead of your back and chest. Keeping your knees too straight can pull your pelvis forward, so create the angle with a hip hinge and a slight knee bend.

Inhale deeply through your nose and feel your ribs expand sideways, then exhale slowly through your mouth as you relax your shoulders and chest. Holding your breath stiffens your torso and reduces the stretch, so keep breathing.

Start with a slight lean for 15–20 seconds, then gradually increase the angle as it feels more comfortable. Adding this lightly after bench presses or rows can help release tension in your front shoulders and chest.