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. 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
3. 

   3. 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
4. 

   4. 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
5. Play demonstration

   5. 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
6. Play demonstration

   6. Push-up (Wall)

   66% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand facing a wall, about arm's length away.
   2. Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
   3. Step back a few feet, keeping your body straight and your feet hip-width apart.
   4. Bend your elbows and lower your chest towards the wall, keeping your body in a straight line.
   5. Push back up to the starting position, straightening your arms.
   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
7. Play demonstration

   7. Incline Push-up (On Box)

   64% match

   • Pectorals
   • Bodyweight
   • Beginner
   • Compound

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

   How to perform this exercise

   1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
   2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
   3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
   4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
   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: standing, the same as the Behind Head Chest Stretch
   • Balance: harder to stay steady on than the Behind Head Chest Stretch
8. Play demonstration

   8. Korean Dips

   62% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Position yourself between two parallel bars with your arms extended and supporting your body weight.
   2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
   3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   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
   • Balance: harder to stay steady on than the Behind Head Chest Stretch
9. Play demonstration

   9. Modified Hindu Push-up

   62% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
   2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
   3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
   4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   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
   • Balance: harder to stay steady on than the Behind Head Chest Stretch
10. Play demonstration

    10. Chest Dip (On Dip-pull-up Cage)

    56% match

    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Adjust the dip bars to a height that allows you to comfortably grip them.
    2. Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart.
    3. Jump up and straighten your arms, supporting your body weight on the bars.
    4. Bend your knees and cross your ankles behind you.
    5. Lower your body by bending your elbows, keeping your chest up and your shoulders down.
    6. Continue lowering until your shoulders are below your elbows or until you feel a stretch in your chest.
    7. Push through your palms and extend your elbows to raise your body back up to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    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: hanging, not standing
    • Balance: harder to stay steady on than the Behind Head Chest Stretch