10 Best Behind Head Chest Stretch Alternatives for Limited Mobility

The Behind Head Chest Stretch is done standing. Ranked closest by our scoring: the Chest And Front Of Shoulder Stretch, the Assisted Seated Pectoralis Major Stretch With Stability Ball and the Chest Stretch With Exercise Ball.

Behind Head Chest StretchWatch the Behind Head Chest Stretch

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Behind Head Chest Stretch

The steps for the Behind Head Chest Stretch itself, so you can judge how close each substitute below really is.

Pectorals, with shoulders, triceps · Other · Beginner · Isolation

  1. Stand tall with your feet shoulder-width apart.
  2. Interlace your fingers behind your head with your elbows pointing outwards.
  3. Slowly squeeze your shoulder blades together and push your chest forward.
  4. Hold the stretch for 15-30 seconds.
  5. Release the stretch and repeat as desired.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Chest And Front Of Shoulder StretchPlay demonstration

    1. Chest And Front Of Shoulder Stretch

    99% match

    Pectorals · Beginner · Isolation

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

    • Bodyweight
    How to perform it
    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. Assisted Seated Pectoralis Major Stretch With Stability BallPlay demonstration

    2. Assisted Seated Pectoralis Major Stretch With Stability Ball

    88% match

    Pectorals · Beginner · Isolation

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

    • Stability-ball
    How to perform it
    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
  4. Dynamic Chest StretchPlay demonstration

    4. Dynamic Chest Stretch

    86% match

    Pectorals · Beginner · Isolation

    It still works the pectorals, through a different movement.

    • Bodyweight
    How to perform it
    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

Behind Head Chest Stretch FAQ

What muscles does Behind Head Chest Stretch work?

The stretch primarily lengthens the pectoralis major (clavicular and sternal fibers) and pectoralis minor, while placing tension on the anterior deltoid and anterior capsule. Biomechanically it increases length across the anterior shoulder by combining horizontal abduction with slight extension of the humerus.

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