Chin To Chest Stretch

A beginner stretching exercise for the upper back, done with just your bodyweight.

Chin To Chest Stretch: finishing position

Main muscles: Upper back
Equipment: Bodyweight
Level: Beginner
Movement: Static

How to do the Chin To Chest Stretch

Get into a seated position on the floor.
Place both hands at the rear of your head, fingers interlocked, thumbs pointing down and elbows pointing straight ahead. Slowly pull your head down to your chest. Hold for 20-30 seconds.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Chin To Chest Stretch

Questions

What muscles does the Chin To Chest Stretch work?

Mainly the upper back.

Is the Chin To Chest Stretch good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Chin To Chest Stretch?

Good alternatives that train the upper back: Upper Back Stretch, Middle Back Stretch, Side Neck Stretch or Spinal Stretch.

How many sets and reps of the Chin To Chest Stretch should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).