Eccentryx / Exercise Atlas / recovery
Supine Chest Stretch
Lie supine with arms open in a T or goalpost and ribs stacked.
Muscles
- Primary
- chest
- Supporting
- front delts
Mechanics
- Pattern
- static stretch
- Equipment
- bodyweight
- Geometry
- Variable Range
- Energy model
- Aerobic Stability (>90s)
- 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
Substitutions
- Doorway pec stretch
- Chest/Pec Roll
- Sleeper stretch