Behind Head Chest Stretch

Behind Head Chest Stretch is a flexibility – chest pnf exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Pectoralis major
Secondary muscles: Deltoid
Exercise type: Flexibility – chest PNF

Exercise technique

Sit
Sit upright on the floor or a bench with your partner behind you.
Hands
Place your hands lightly behind your head.
Open
Open your elbows comfortably sideways and backward.
Partner support
Ask your partner to gently hold the upper arms above your elbows.
Contract
Try to bring your elbows forward with light effort while your partner prevents movement.
Relax
Release the contraction and allow your partner to move your elbows back only to a comfortable stretch.
Exit
Lower your hands from behind your head once your partner has fully reduced pressure.

Key technique points

Discuss the stretch limit with your partner.
Do not pull your head forward with your hands.
Open your chest without arching your lower back.
Keep the contraction light.
Do not force your elbows backward.
Coordinate release with your partner.

Common mistakes

Pulling the head

Do not press your neck forward with your hands.

Excessive partner force

Do not allow your elbows to be pulled beyond comfortable range.

Lower-back compensation

Do not arch your lower back instead of opening your chest.

Hard isometric contraction

Do not press forward at full strength against your partner.

Direct elbow loading

Do not allow a grip that presses directly onto the joint.

Sudden release

Do not let your partner remove their hands abruptly while you are under stretch.

Frequently asked questions