What should I feel during Supine Chest Stretch?

Chest opens without front-shoulder pinching.

What are common mistakes with Supine Chest Stretch?

Forcing arms below shoulder line; Arching ribs up

How do I progress Supine Chest Stretch?

Use three arm angles across the hold.

What can I do instead of Supine Chest Stretch?

Doorway pec stretch, Chest/Pec Roll, Sleeper stretch

Supine Chest Stretch

Lie supine with arms open in a T or goalpost and ribs stacked.

family=supine chest stretchpattern=static stretchforce=staticmechanic=isolationequipment=body_weight

Muscles

muscle emphasis · training guidance

chestPRIME

front delts68

Primary: chest
Supporting: front delts

Mechanics

Pattern: static stretch
Equipment: bodyweight
Geometry: Variable Range
Target feel: Chest opens without front-shoulder pinching.
Progression: Use three arm angles across the hold.
Regression: Bend elbows or put a towel under arms.

Watch for

Forcing arms below shoulder line
Arching ribs up

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

See all 37 chest exercises in the Atlas

Progression ladder

Beginner / regression: Bend elbows or put a towel under arms.
Standard: Supine Chest Stretch
Advanced / progression: Use three arm angles across the hold.

Atlas metrics

Movement pattern: static stretch
Primary target: chest
Supporting muscles: front delts
Equipment: bodyweight
Joint geometry: Variable Range
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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Range of Motion Reference

FAQ

How do I set up Supine Chest Stretch?: Lie supine with arms open in a T or goalpost and ribs stacked.
What should I feel during Supine Chest Stretch?: Chest opens without front-shoulder pinching.
What are common mistakes with Supine Chest Stretch?: Forcing arms below shoulder line; Arching ribs up
How do I progress Supine Chest Stretch?: Use three arm angles across the hold.
What can I do instead of Supine Chest Stretch?: Doorway pec stretch, Chest/Pec Roll, Sleeper stretch

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Movement family: supine chest stretch
Force type: static
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Band shoulder dislocation

nearest visible Atlas substitute found in 2 movement graph hops
movement graph path: Supine Chest Stretch -> Doorway pec stretch -> Band shoulder dislocation
curated substitution in the Atlas
same target muscle: chest

Train Supine Chest Stretch in Gym Mode → Browse the public Atlas →