Standing One-Arm Chest Stretch

The standing one-arm chest stretch develops the flexibility of your chest muscles and reduces tightness in the shoulders. This will then help to improve posture and range of movement in your upper body. 

In this article, we will look into the numerous benefits the standing one-arm chest stretch offers. We will also guide you on how to perform it correctly. Lastly, we’ll share expert advice to help you maximize the effectiveness of this stretch safely.

How To Do

  1. Stand sideways next to a wall or flat vertical surface.
  2. Extend the arm closest to the wall backwards, so that your palm is flat against the wall. Your arm should be parallel to the ground.
  3. Ensure your arm is fully extended behind you. Your body should be upright with your feet planted firmly on the ground.
  4. Slowly rotate your torso away from the wall, keeping your arm straight and your palm pressed against the wall. You should feel a stretch across your chest and the front of your shoulder.
  5. Maintain this position and hold for about 15–30 seconds, breathing deeply and steadily. 
  6. Slowly rotate your torso back to the starting position to release the stretch.
  7. Switch sides and repeat the process.

Tips From Expert

  • Extend your arm straight out to the side rather than behind you or in front of you. Your palm should be facing forward. Ensure your arm is just below shoulder height.
  • Once you feel the stretch, avoid bringing your arm further back. This is to limit joint stress and possible injury.
  • Slowly rotate your body away from the stretched arm. This should be a slow and controlled stretching motion.
  • As you hold the stretch, avoid using any bouncing movements. 
  • Keep a rhythmic breathing pattern throughout the stretch. Don’t hold your breath at any point during the stretch.

Optimal Sets and Reps

The standing one-arm chest stretch is a great all-around stretch and can be beneficial after a chest workout routine. If you want to maximize flexibility and recovery, incorporating specific lengths of holds can be highly effective.

Training Type Sets Duration
Strength Training 2–3 15–30 seconds
Hypertrophy 2–3 15–30 seconds
Endurance Training 2–3 15–30 seconds
Power Training 2–3 15–30 seconds
Optimal Sets & Reps of Standing One-Arm Chest Stretch

How to Put in Your Workout Split

To integrate the standing one-arm chest stretch into your workout split, consider these options:

  • Post-Workout Cool-Down — After completing your chest and arms workout, use the standing one-arm chest stretch as part of your cooldown. This helps alleviate muscle tightness and helps with recovery.
  • Chest And Tricep Day — Incorporate this stretch during your chest and tricep routines to maintain muscle flexibility and improve development. Use it between sets to keep your muscles loose and maximize your range of motion. Perform 1–2 sets of 10–20 seconds on each side as an active rest between heavy lifts.
  • Standalone Flexibility Session — You can dedicate a session specifically for flexibility and mobility. Include the standing one-arm chest stretch along with other stretches to ensure balanced muscle flexibility. 

Primary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Sternal Head Of Pectoralis Major

The sternal head of the pectoralis major is part of the larger pectoral muscle group. It runs from the sternum and inserts into the upper arm. In the standing one-arm chest stretch, the sternal head of the pectoralis major undergoes a significant stretch.

This muscle plays an important role in bringing the arm across the front of the body, and into internal rotation. By stretching this muscle, you enhance flexibility, improve posture, and can potentially increase the range of motion during pressing movements.

Clavicular Head Of Pectoralis Major

The clavicular head of the pectoralis major is another part of the pectoral muscle group. It runs from your collarbone and inserts into the upper arm. During the standing one-arm chest stretch, the clavicular head also experiences an effective stretch.

This muscle plays a key role in raising your arm in front of you as well as crossing your arms in front of you. Stretching this muscle can prevent tightness, which can help to improve posture and quality of movement in everyday activities.

Secondary Muscle Groups

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Anterior Deltoid

Muscles located at the front of your shoulder region

Anterior Deltoid

The anterior deltoid is at the front of the shoulder. It is used in shoulder pressing movements. This muscle helps with lifting the arm in front of the body.

This muscle can be shortened due to overtraining or having poor posture. During the standing one-arm chest stretch, the anterior deltoids are elongated. Therefore, performing this stretch helps to restore it to its original length.

Biceps Long Head

The biceps long head is found on the outer front side of the arm. Its main function is to bend the elbow. However, during the standing one-arm chest stretch, this muscle also undergoes mild elongation. As such, this stretch can relieve tightness in the upper arm and chest. 

Biceps Short Head

The biceps short head is on the inner front portion of the arm. It is primarily responsible for bending the elbow and supinating the forearm.

This part of the biceps is stretched slightly during the standing one-arm chest stretch. Again, this can relieve long-term tightness in the upper arm.

Serratus Anterior

The serratus anterior is on the side of the chest, extending from the upper ribs to the shoulder blade. Its main role is to protract (bring forward) and upwardly rotate the scapula (shoulder blade).

When the arm is extended and pulled back, the scapula retracts and moves toward the spine. This then stretches the serratus anterior, as it normally works to protract and hold the scapula against the ribcage.

Upper Trapezius

The upper trapezius is on the upper back and neck. It starts from the base of the skull and goes down to the shoulder blade and collarbone. It’s mainly responsible for lifting the shoulder blades and helping pull it back and rotate it upward.

The standing one-arm chest stretch position pulls the shoulder blades back and downwards. This places a stretch on the upper trapezius, which can alleviate neck and shoulder pain.

Latissimus Dorsi 

The latissimus dorsi is on the lower and middle back. It extends from the lower spine and ribs up to the upper arm. Its main job is to pull the arm down and backward and help rotate the arm inward.

During this exercise, the latissimus dorsi experiences a slight stretch. This is because as you rotate your torso away from the wall, this causes the latissimus dorsi to lengthen.

Obliques

The obliques are on the sides of your abdomen, running from the lower ribs down to the pelvis. They help twist the torso and bend it sideways. They also assist in stabilizing the core.

During this exercise, the obliques stretch because as you twist your torso, the muscles along the side of your abdomen lengthen.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Push-Up

Doorway Chest Stretch

Dynamic Arm Swing

T Push-Up

Decline Push-Ups

Wide Push-Ups

Push-Up to Shoulder Tap

Clap Push-Ups

Plyo Push-Ups

Grasshopper Push-Ups

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Bench Press

Dumbbell Bench Press

Cable Chest Fly

Incline Dumbbell Bench Press

Dumbbell Chest Fly

Incline Machine Press

Chest Press Machine

Who Should Do?

Athletes

The standing one-arm chest stretch is an excellent exercise for individuals looking to improve upper body flexibility. Athletes in sports that require rotational movements — such as tennis, MMA, or swimming — will find this stretch beneficial. It will help to develop flexibility and prevent injuries. 

Proper flexibility in the chest and shoulders allows for a greater range of motion, improving overall performance. 

Individuals With Poor Posture

The standing one-arm chest stretch is highly beneficial for individuals looking to improve their posture. Individuals working with computers and laptops often suffer from tight chest muscles and rounded shoulders, which lead to poor posture.

By regularly performing the standing one-arm chest stretch, tight chest muscles are relieved.  This allows the shoulders to naturally fall back into proper alignment. This stretch also helps to open up the front of the body, which helps to improve good posture. 

Who Should Not Do?

People With Shoulder Injuries

With shoulder pain affecting 18%–26% of the population at any given time, careful rehabilitation needs to be considered. Performing the standing one-arm chest stretch can place significant stress on the shoulder joint. Those with existing shoulder injuries may find that this stretch makes their condition worse. 

Shoulder rehabilitation often involves gentle and controlled movements to restore mobility and strength. As a demanding stretch that puts tension on the shoulder joint, it may not be suitable in this case.

Individuals With Neck Pain

In 2020, 203 million people suffered from neck pain, which is why careful exercise selection is important. By rotating during this movement, the neck muscles may have to work extra hard to keep your head stable.

Given its potential to put stress on the neck, this stretch may not be suitable for individuals with neck injuries. Gradual progression through less intensive neck rehabilitation exercises can help improve neck strength and mobility. 

Benefits Of The Exercise

Reduces The Risk Of Injuries 

When muscles are properly stretched and maintained, they offer better flexibility and support, which reduces the likelihood of injury. The standing one-arm chest stretch targets the chest and shoulder muscles, crucial for upper body mobility and function.

Performing this also reduces the risk of muscle imbalances that can lead to strains or injuries. Consistently performing the standing one-arm chest stretch can thereby increase the flexibility of the chest and shoulder muscles. This helps to prevent common injuries in both athletic and everyday activities.

Corrects Posture 

Upper cross syndrome is characterized by tightness in the chest and upper trapezius muscles. This is in conjunction with weakness in the deep neck flexors and lower trapezius muscles. This imbalance can lead to rounded shoulders and forward head posture.

By performing the standing one-arm chest stretch, you specifically target and stretch the tight chest muscles. This encourages the shoulders to move back into their natural alignment. Consistently incorporating this stretch into your routine can thereby help to promote a more upright and balanced posture.

Builds Strength

The standing one-arm chest stretch builds strength by leveraging the effects of muscle fiber recruitment following a set. Performing stretches after eccentric actions (the lowering part of an exercise) may engage more muscle fibers. This can then lead to greater muscle activation and growth. 

Improved muscle flexibility gained from this stretch can allow for a greater range of motion during exercises. This will also help recruit more muscle fibers during the exercise, leading to more effective muscle contractions. This will then increase strength building.

Frequently Asked Questions

How to do a standing one-arm chest stretch?

Stand beside a wall, extend one arm out at shoulder height, and place your palm against the wall. Gently turn your body away until you feel a stretch in your chest.

What are the common mistakes when doing the standing one-arm chest stretch?

Rotating the torso excessively, placing the arm too high or low, and hiking the shoulder are some common mistakes. These mistakes, in isolation or combined, can lead to improper form and strain.

When should I do the standing one-arm chest stretch?

You should do the standing one-arm chest stretch after an upper chest workout or during your flexibility sessions.

Can I do the standing one-arm chest stretch every day?

Yes, you can perform the standing one-arm chest stretch daily to maintain chest and shoulder flexibility.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. Bryant, J., Cooper, D.J., Peters, D.M. and Matthew David Cook (2023). The Effects of Static Stretching Intensity on Range of Motion and Strength: A Systematic Review. Journal of Functional Morphology and Kinesiology, [online] 8(2), pp.37–37. doi:https://doi.org/10.3390/jfmk8020037.
  2. Schoenfeld, B.J., Henning Wackerhage and Eduardo De Souza (2022). Inter-set stretch: A potential time-efficient strategy for enhancing skeletal muscle adaptations. Frontiers in Sports and Active Living, [online] 4. doi:https://doi.org/10.3389/fspor.2022.1035190.
  3. Solari F;Burns B (2023). Anatomy, Thorax, Pectoralis Major Major. [online] Available at: https://pubmed.ncbi.nlm.nih.gov/30252247/.
  4. Elif Turgut, Irem Duzgun and Gul Baltaci (2018). Stretching Exercises for Subacromial Impingement Syndrome: Effects of 6-Week Program on Shoulder Tightness, Pain, and Disability Status. Journal of Sport Rehabilitation, [online] 27(2), pp.132–137. doi:https://doi.org/10.1123/jsr.2016-0182.
  5. Kumar, V.P., K Satku, Liu, J. and Shen, Y. (1997). The anatomy of the anterior origin of the deltoid. Journal of Bone and Joint Surgery – British Volume, [online] 79(4), pp.680–683. doi:https://doi.org/10.1302/0301-620x.79b4.7353.
  6. Sarmento M (2015). Long head of biceps: from anatomy to treatment. Acta reumatologica portuguesa, [online] 40(1). Available at: https://pubmed.ncbi.nlm.nih.gov/25351662/.
  7. Tiwana, M.S., Charlick, M. and Varacallo, M. (2024). Anatomy, Shoulder and Upper Limb, Biceps Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK519538/.
  8. K;Lui, L. (2024). Anatomy, Thorax, Serratus Anterior Muscles. [online] Available at: https://pubmed.ncbi.nlm.nih.gov/30285352/.
  9. Ourieff, J., Scheckel, B. and Agarwal, A. (2023). Anatomy, Back, Trapezius. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK518994/.
  10. Jeno SH;Varacallo M (2023). Anatomy, Back, Latissimus Dorsi. [online] Available at: https://pubmed.ncbi.nlm.nih.gov/28846224/.
  11. Kinney, A.L., Giel, M., Harre, B., Heffner, K., McCullough, T., Savino, M., Scott, A. and Barrios, J.A. (2021). Surface Electromyography of the Internal and External Oblique Muscles During Isometric Tasks Targeting the Lateral Trunk. Journal of Sport Rehabilitation, [online] 30(2), pp.255–260. doi:https://doi.org/10.1123/jsr.2018-0442.
  12. Hank, M., Petr Miratsky, Ford, K.R., Clarup, C., Osman Imal, Ferdia Fallon Verbruggen, Frantisek Zahalka and Maly, T. (2024). Exploring the interplay of trunk and shoulder rotation strength: a cross-sport analysis. Frontiers in Physiology, [online] 15. doi:https://doi.org/10.3389/fphys.2024.1371134.
  13. Reiner, M., Gabriel, A., Sommer, D., Bernsteiner, D., Tilp, M. and Konrad, A. (2023). Effects of a High-Volume 7-Week Pectoralis Muscle Stretching Training on Muscle Function and Muscle Stiffness. Sports Medicine – Open, [online] 9(1). doi:https://doi.org/10.1186/s40798-023-00582-8.
  14. Kaur, U., Shrestha, D., MD Ashraf Hussain, Dalal, P., Kalita, M., Sharma, V. and Sharma, S. (2023). Prompt Impact of Muscle Energy Technique on Pectoralis Muscle Tightness in Computer Users: A Quasi-Experimental Study. Journal of Lifestyle Medicine, [online] 13(2), pp.123–128. doi:https://doi.org/10.15280/jlm.2023.13.2.123.
  15. Linaker, C.H. and Walker-Bone, K. (2015). Shoulder disorders and occupation. Best Practice & Research Clinical Rheumatology, [online] 29(3), pp.405–423. doi:https://doi.org/10.1016/j.berh.2015.04.001.
  16. Wu, A.-M., Cross, M., Elliott, J.M., Culbreth, G.T., Haile, L.M., Steinmetz, J.D., Hagins, H., Kopec, J.A., Brooks, P.M., Woolf, A.D., Kopansky-Giles, D.R., Walton, D.M., Treleaven, J.M., Dreinhoefer, K.E., Betteridge, N., Mitra Abbasifard, Zeinab Abbasi-Kangevari, Isaac Yeboah Addo, Miracle Ayomikun Adesina and Qorinah Estiningtyas Sakilah Adnani (2024). Global, regional, and national burden of neck pain, 1990–2020, and projections to 2050: a systematic analysis of the Global Burden of Disease Study 2021. The Lancet Rheumatology, [online] 6(3), pp.e142–e155. doi:https://doi.org/10.1016/s2665-9913(23)00321-1.
  17. JR, N. (2022). Balancing Act: Muscle Imbalance Effects on Musculoskeletal Injuries. Missouri medicine, [online] 119(3). Available at: https://pubmed.ncbi.nlm.nih.gov/36035582/.
  18. Min Cheol Chang, Yoo Jin Choo, Hong, K., Mathieu Boudier-Revéret and Yang, S. (2023). Treatment of Upper Crossed Syndrome: A Narrative Systematic Review. Healthcare, [online] 11(16), pp.2328–2328. doi:https://doi.org/10.3390/healthcare11162328.
  19. Schoenfeld, B.J., Henning Wackerhage and Eduardo De Souza (2022). Inter-set stretch: A potential time-efficient strategy for enhancing skeletal muscle adaptations. Frontiers in Sports and Active Living, [online] 4. doi:https://doi.org/10.3389/fspor.2022.1035190.