10 Best Behind Head Chest Stretch Alternatives for Limited Mobility

Ranked Behind Head Chest Stretch Alternatives

10 substitutes, ranked by how closely each one matches the Behind Head Chest Stretch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Chest And Front Of Shoulder Stretch

   99% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Isolation

   A straight swap when you want to keep working the pectorals.

   How to perform this exercise

   1. Stand tall with your feet shoulder-width apart.
   2. Extend your arms straight out in front of you at shoulder height.
   3. Cross your arms in front of your body, with your right arm on top of your left arm.
   4. Interlace your fingers and press your palms together.
   5. Gently squeeze your shoulder blades together and push your hands forward, feeling a stretch in your chest and front of your shoulders.
   6. Hold the stretch for 20-30 seconds, then release.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Movement: static stretch, the same as the Behind Head Chest Stretch
   • Primary muscle: pectorals, the same as the Behind Head Chest Stretch
   • Equipment: bodyweight only, the same as the Behind Head Chest Stretch
   • Body position: standing, the same as the Behind Head Chest Stretch
2. Play demonstration

   2. Assisted Seated Pectoralis Major Stretch With Stability Ball

   88% match

   • Pectorals
   • Stability-ball
   • Beginner
   • Isolation

   Pick this when you want to work the pectorals with more balance to manage.

   How to perform this exercise

   1. Sit on a stability ball with your feet flat on the ground and your back straight.
   2. Hold a stability ball with both hands and extend your arms straight out in front of you.
   3. Slowly lower the stability ball towards your chest, feeling a stretch in your pectoral muscles.
   4. Hold the stretch for a few seconds, then slowly return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Movement: static stretch, the same as the Behind Head Chest Stretch
   • Primary muscle: pectorals, the same as the Behind Head Chest Stretch
   • Equipment: bodyweight only, the same as the Behind Head Chest Stretch
   • Body position: seated, not standing
   • Balance: harder to stay steady on than the Behind Head Chest Stretch
3. Play demonstration

   3. Chest Stretch With Exercise Ball

   88% match

   • Pectorals
   • Stability-ball
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on the stability ball with your feet flat on the ground and your back straight.
   2. Hold the exercise ball with both hands and extend your arms straight out in front of you.
   3. Slowly bring the exercise ball towards your chest, feeling a stretch in your chest muscles.
   4. Hold the stretch for a few seconds, then slowly return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Movement: static stretch, the same as the Behind Head Chest Stretch
   • Primary muscle: pectorals, the same as the Behind Head Chest Stretch
   • Equipment: bodyweight only, the same as the Behind Head Chest Stretch
   • Body position: lying on your back, not standing
   • Balance: harder to stay steady on than the Behind Head Chest Stretch
4. Play demonstration

   4. Dynamic Chest Stretch

   86% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Isolation

   It still works the pectorals, through a different movement.

   How to perform this exercise

   1. Stand tall with your feet shoulder-width apart.
   2. Extend your arms straight out to the sides, parallel to the ground.
   3. Slowly bring your arms forward, crossing them in front of your body.
   4. Feel the stretch in your chest muscles.
   5. Hold the stretch for 10-30 seconds.
   6. Return to the starting position and repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: pectorals, the same as the Behind Head Chest Stretch
   • Equipment: bodyweight only, the same as the Behind Head Chest Stretch
   • Body position: standing, the same as the Behind Head Chest Stretch
5. 

   5. Chest Stretch On Stability Ball

   86% match

   • Pectorals
   • Stability-ball
   • Beginner
   • Isolation

   How to perform this exercise

   1. Get on your hands and knees next to an exercise ball.
   2. Place your elbows on top of the ball, keeping your arm out to your side. This will be your starting position.
   3. Lower your torso towards the floor, keeping your elbow on top of the ball. Hold the stretch for 20-30 seconds, and repeat with the other arm.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Movement: static stretch, the same as the Behind Head Chest Stretch
   • Primary muscle: pectorals, the same as the Behind Head Chest Stretch
   • Equipment: bodyweight only, the same as the Behind Head Chest Stretch
   • Body position: lying on your back, not standing
   • Balance: harder to stay steady on than the Behind Head Chest Stretch
6. Play demonstration

   6. Roller Seated Shoulder Flexor Depresor Retractor

   77% match

   • Pectorals
   • Foam-roll
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a flat surface with your legs extended in front of you.
   2. Hold the roller with both hands, palms facing down, and place it on your thighs.
   3. Lean forward slightly and roll the roller away from your body, extending your arms straight in front of you.
   4. Pause for a moment, then slowly roll the roller back towards your body, bending your arms and bringing the roller back to your thighs.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: pectorals, the same as the Behind Head Chest Stretch
   • Equipment: bodyweight only, the same as the Behind Head Chest Stretch
   • Body position: seated, not standing
7. 

   7. Isometric Chest Squeezes

   75% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. While either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest. Tip: Your hands should be open with the palms together and fingers facing forward (perpendicular to your torso).
   2. Push both hands against each other as you contract your chest. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
   3. Hold for the recommended number of seconds.
   4. Now release the tension slowly.
   5. Rest for the recommended amount of time and repeat.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: pectorals, the same as the Behind Head Chest Stretch
   • Equipment: bodyweight only, the same as the Behind Head Chest Stretch
   • Body position: standing, the same as the Behind Head Chest Stretch
8. 

   8. Elbows Back

   75% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight.
   2. Place both hands on your lower back, fingers pointing downward and elbows out.
   3. Then gently pull your elbows back aiming to touch them together.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: pectorals, the same as the Behind Head Chest Stretch
   • Equipment: bodyweight only, the same as the Behind Head Chest Stretch
   • Body position: standing, the same as the Behind Head Chest Stretch
9. Play demonstration

   9. Isometric Chest Squeeze

   75% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Extend your arms straight out in front of you, parallel to the ground, with your palms facing each other.
   3. Squeeze your chest muscles together as hard as you can, while keeping your arms straight.
   4. Hold this position for a few seconds, focusing on contracting your chest muscles.
   5. Release the squeeze and relax your chest muscles.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: pectorals, the same as the Behind Head Chest Stretch
   • Equipment: bodyweight only, the same as the Behind Head Chest Stretch
   • Body position: standing, the same as the Behind Head Chest Stretch
10. Play demonstration

    10. Roller Seated Single Leg Shoulder Flexor Depresor Retractor

    70% match

    • Pectorals
    • Foam-roll
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Sit on a flat surface with your legs extended in front of you.
    2. Hold the roller with both hands, palms facing down, and place it on your thighs.
    3. Lean back slightly and engage your core muscles.
    4. Raise the roller up to shoulder level, keeping your arms straight.
    5. Slowly lower the roller back down to your thighs.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches

    • Primary muscle: pectorals, the same as the Behind Head Chest Stretch
    • Equipment: bodyweight only, the same as the Behind Head Chest Stretch
    • Body position: seated, not standing