Dynamic Chest Stretch
Dynamic Chest Stretch is a dynamic flexibility – horizontal shoulder opening exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Rhomboids, Middle trapezius
- Exercise type
- Dynamic flexibility – horizontal shoulder opening
Exercise technique
- Stance
Plant your feet securely with your torso facing forward.
- Start
Extend your arms forward at chest height and bring your hands close.
- Open
Keep your elbows extended and open both arms sideways and backward.
- Shoulder blades
Allow your shoulder blades to draw together with control as your arms open.
- Close
Bring your arms together in front again.
- Progress
Gradually increase rhythm over several repetitions within a comfortable range.
- Finish
Make the final repetitions smaller and lower your arms to your sides.
Key technique points
- Increase range gradually.
- Keep your arms near shoulder height.
- Open your chest without arching your lower back.
- Do not clap your hands together forcefully.
- Move both arms equally.
- Stop backward movement before it strains the front of your shoulders.
Common mistakes
Swinging too far backward
Do not throw your arms beyond a range your shoulders can control.
Increasing the lower-back arch
Do not substitute lower-back extension for chest opening.
Bending the elbows
Do not turn the movement into bending and straightening the arms.
Striking the hands together
Do not slam your palms together on the closing phase.
Jutting the head forward
Do not extend your chin forward as your arms move back.
Starting fast
Do not begin with fast openings before testing the range.
Frequently asked questions
Dynamic Chest Stretch: why is “Swinging too far backward” a mistake?
Do not throw your arms beyond a range your shoulders can control.
Dynamic Chest Stretch: why is “Increasing the lower-back arch” a mistake?
Do not substitute lower-back extension for chest opening.
Dynamic Chest Stretch: why is “Bending the elbows” a mistake?
Do not turn the movement into bending and straightening the arms.
Dynamic Chest Stretch: why is “Striking the hands together” a mistake?
Do not slam your palms together on the closing phase.
Dynamic Chest Stretch: why is “Jutting the head forward” a mistake?
Do not extend your chin forward as your arms move back.
Dynamic Chest Stretch: why is “Starting fast” a mistake?
Do not begin with fast openings before testing the range.
What should I focus on when doing Dynamic Chest Stretch?
Increase range gradually. Keep your arms near shoulder height. Open your chest without arching your lower back. Do not clap your hands together forcefully. Move both arms equally. Stop backward movement before it strains the front of your shoulders.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.